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

  • Back Squat Workout

    BACK SQUAT

    Fitness
    3 x 5 LP

    Start your linear progression light enough to add weight through 7 weeks.

    Performance
    75% x 5, 75% x Max Reps

    Warm up, then perform one set of 5 at 75% (of 1RM), followed by a max rep set at the same load. Use a spotters, but aim to end the set 1-2 reps shy of failure.

    Post loads to comments.
    Exposure 1 of 8

    For Time:
    500m Run

    Then…

    5 Rounds:
    8 Goblet Squats
    8 Strict Ring Dips

    Then…

    500m Run

    The runs should take 2-3 minutes. Scale to 400m as needed. Choose a challenging load for the Squats. Scale the Ring Dips to Box Dips or perfect Push-Ups as needed. And, don’t sleep on these Goblet Squats! Stay braced and keep an upright torso while hitting a full range of motion on each rep.

    Post time and Rx to comments.

  • Keskiviikko Wod Workout

    Kipping Pull up practise 20min:
    Hollow rock & Arch rock
    Scapular Pull up
    Shoulder blade push up
    Kipping technigue

    4 Rounds for time:
    25x KB Swing (16/20kg)
    20x KB Goblet squat (16/20kg)
    15x Kipping Pull up

    Tc: 15min

  • F.O.D 20120301 Workout

    C.W.O.D

    Suicide Sprints X 5 Shuttles

    Coach Notes: Shuttles will be performed on the minute every 3 minutes 5 times.

    F.O.D

    For time perform:

    10-9-8-7-6-5-4-3-2-1

    Combo # 1
    Thrusters 95/65
    Combo # 2

  • F.O.D 20120301 Workout

    C.W.O.D

    Suicide Sprints X 5 Shuttles

    Coach Notes: Shuttles will be performed on the minute every 3 minutes 5 times.

    F.O.D

    For time perform:

    10-9-8-7-6-5-4-3-2-1

    Combo # 1
    Thrusters 95/65
    Combo # 2

  • Käsilläseisontaharjoittelua Workout

    1 min käsilläseisonta pito selkä kohti seinää
    18 käsilläseisontapunnerrusta (kumppari, boxi, tiukka)
    1 min käsilläseisontapito vatsa kohti seinää
    18 painonsiirtoa kädeltä toiselle / läpsyä olkapäähän
    50 hollow rocks
    50 supermieskeinuntaa

  • Crossfit Games Open WOD 12.2 Workout

    10min AMRAP

    30 snatches (75/45)
    30 snatches (135/75)
    30 snatches (165/100)
    Max reps (210/120)

    Hit 60, couldn't snatch 100#. Last nine were all GTO (mixed clean & jerk)
    Got a 95# snatch after and a 110# clean & jerk, PR's!

  • The Joplin 158 Workout

    26 ring dips (purple band)
    26 overhead squats (45lb)
    Run 1 mile
    26 ring dips (purple band)
    26 overhead squats (45lb)
    Run 1 mile
    26 ring dips (purple band)
    26 overhead squats (45lb)

  • 6-30-2011 Workout

    3 Rounds for time of:

    15 OHS #95

    15 Ring Dips

    15 OH Calf raises #95

    15 Situps

  • Crossfit Games Open WOD 12.2 Workout

    10min AMRAP

    30 snatches (75/45)
    30 snatches (135/75)
    30 snatches (165/100)
    Max reps (210/120)

  • Open Workout 12.2 Workout

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:

    30 Snatch (M 75 / F 45 lbs)
    30 Snatch (M 135 / F 75 lbs)
    30 Snatch (M 165 / F 100 lbs)
    Max Rep Snatch (M 210 / F 120 lbs)

    Modified to 45lbs, 65lbs, and 75lbs
    Completed 30 reps, 30 reps, and 21 reps