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

  • Pistol Whip Workout

    Skill: pistols 5/5,4/4,3/3,2/2,1/1

    For reps : 40w/20r x 5 circuit

    *Try to maintain same reps/calories/meters each round

    Airdyne
    Slam ball
    Prowler
    Heavy swings

  • on my own Workout

    Stair stepped for a mile

    3 rounds of:

    10 burpees
    7 push presses
    20 sit ups

    4 rounds of:

    7 burpees
    7 hang cleans (working on hook grip)

    ran intervals 30w/20 rest on treadmill

  • non crossfit Bikram Yoga Workout

    2nd Session of Bikram in as many days..wow

  • burpees, planks Workout

    10 burpees (you can modify these by going down onto your knees and putting your legs out slower if needed), 1 minute plank, 1 minute side plank (both sides) (3 rounds)

  • 1/4/14 Workout

    1) 1 Rep 80% 1RM Deadlift every 30 seconds for 5 minutes.

    2a) Bench Press 1x8 @ 80%, 2x5 @ 85%, 2x3 @ 90%
    2b) Weighted Pull Ups 1x8, 2x5, 2x3

    WoD:
    9 muscle ups
    50 split lunge jumps
    30 wall balls
    7 muscle ups
    40 split lunge jumps
    20 wall balls
    5 muscle ups
    30 split lunge jumps
    10 wall balls

  • Snatch Frenzy Workout

    10 minutes, EMOTM:
    1 Power snatch (I did #50)
    1 O/H Squat

    For time:
    15-12-9-6-3
    Power snatch (115/75) (I did #50)
    Bar facing burpees
    Post WOD:
    Tabata situps

  • 11.3 Workout

    skill
    EMOM for 7 minutes : 1 strict MU and 1 kippin MU (on rings)
    EMOM for 10 minutes: 20 DU's

    workout
    as many reps as possible in 5 minutes of:
    squat clean thrusters 65kg

  • Open WOD 11.3 Workout

    Skill
    EMOM for 3 minutes: 10 Strict Ring Dips

    WOD
    Complete as many rounds and reps as possible in 5 minutes of:
    Squat Clean Thrusters (65kg)

    Endurance
    4x600m Run (2mins rest)
    2:31 - 2:34 - 2:36 - 2:41
    I could have gone a bit faster but I felt like I wanted to puke.

  • Ugh... Workout

    18 Thruster @30# DBs
    10 Box Jumps
    20 Wall Ball
    10 Dips

    up/down/up/down ladder

  • "Kelly" Workout

    Five rounds for time of:

    Run 400 meters
    30 Box jump, 20 inch box
    30 Wall ball shots, 20 pound ball

    Did P90X Ab Ripper X afterwards for a cool down.