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

  • 3RM Push Jerk Workout

    3RM Push Jerk

  • Mary Workout

    Mary Imported from WODstack.

  • Mingas Sunday Session Workout

    FGB (2 rounds, 1 min at each station max reps):
    - 24kg KB Taters
    - Wall Walks
    - G2O @ 50kg
    - Burpee Box Jumps 30"
    - Double Unders
    - rest

  • Snatch 1-1-1-1-1 Strength

    Snatch 1-1-1-1-1

  • Cindy Workout

    5 Pull up

    10 Push up

    15 Squat

    20 minute AMRAP

    17+2 rounds.

    My first ever Cindy. I was sure I had done this one before, but nope. Was gunning for 20 but that shit fell apart around minute 10.

  • 12.4 Workout

    Crossfit Games Open WOD 12.4

    AMRAP 12:00
    150 Wall Ball shots 20# completed in 7:30
    90 double unders
    30 muscle ups

    242 reps

  • weighted lunges 30 RM Strength

    weighted lunges 30 RM

  • DIPS / PULL UPS / SQUATS AMRAP Workout

    Complete as many rounds as possible in 20 minutes of:
    5 Chest to bar Pull-ups
    5 Ring dips (subbed regular bar dips)
    15 Squats

    14 Rounds. Actually I came up out of my last squat and checked my ipod stopwatch and it said 20:03. Now, I'm not sure if I finished the last squat at 20 and it took me 3 seconds to look, or if I finished after. I'm giving myself the benefit of the doubt. Cool? Cool.

  • 3-17-12 100m Intervals Workout

    Track Workout:

    12 x 100m intervals - times ranged from 14.3 to 15.9. Avg time was 14.8. Walked 100m between intervals. Starting my summer outdoor sprint training.

  • 3-16-12 Elements Training Workout

    Elements training:

    Rings, muscle ups and DUs.....Did several sets of DUs (20s and 30s), worked on ring flexibility, first attempt at rings,