WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Running Sucks Workout

    5x3 Power Cleans
    100 yd EMOM (finished 800 yards)

  • Dead, Clean, Press Workout

    10min amrap
    5 deadlift (75#)
    5 hang clean
    5 pushpress
    5+7

  • 4/19/13 Workout

    FRIDAY
    7x2 Back Squat (200#)

    "Tail Pipe"
    Teams of Two:
    Three rounds of :
    P1: 250m Row
    P2: KB Rack (44#)

    Kelii -

  • Metcon 20/2 CrossFit Nobbys Beach Workout

    30x KB Swings @ 24kg
    30x Wallball @ 10kg
    30x Pullups
    Run 1km
    20x KB Swings @ 24kg
    20x Wallball @ 10kg
    20x Pullups

  • 3/4/13 Workout

    Squats
    1x5 @ 225#
    2x5 @ 275#
    1x3 @ 310#

  • Push, Pull, Run Workout

    Strength:

    4 x 5 of the following (alternate between movements):

    •      Weighted Pull up (or muscle ups)

    •      Weighted <a href='/journal/movements/352'>push up</a>

    Cond:

    3 Rounds for Time:

    •      Legion <a href='/journal/movements/1280'>Run</a> 1/2 mile

    •      30 <a href='/journal/movements/81'>kb snatch</a>es (15 each arm) 44lbs

    •      30 wall ball 20lbs

  • Push, Pull, Run Workout

    Strength:

    4 x 5 of the following (alternate between movements):

    •      Weighted Pull up (or muscle ups)

    •      Weighted <a href='/journal/movements/352'>push up</a>

    Cond:

    3 Rounds for Time:

    •      Legion <a href='/journal/movements/1280'>Run</a>

    •      30 <a href='/journal/movements/81'>kb snatch</a>es (15 each arm)

    •      30 wall ball

  • 140516 Strength

    Every 30sec 1 rep for 15min

  • EMOM 15 Workout

    5 rounds, change movement after everything minute:
    1) Legless rope
    2) row 200 m
    3) 15 push-ups

  • Lifting: 5/3/1B w2 presses Workout

    Quick garage workout.

    Warmup:
    5 min jumprope/DU practice; resistance band stuff.

    PRESS:
    Week 2
    50# x 3, 65# x 3, 75# x 3+ (11 reps)

    Calculated at a theoretical 99# 1RM for the press. New technique & better form have helped.