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

  • the spring Workout

    100 wl 15 kg plate
    50 du
    50 push ups
    25 k2e
    25 ohs
    50 kbs 24 kg
    50 bj 61
    100 sit up

  • Ring Dip Strength

    Ring Dip

    6-5-4-3-2
    Built up AHAFA
    90s. rest

  • Triplet of: 10 Deficit Romanian Split Squat, 8-10 weighted Back Extension, 6 Snatch Balance Workout

    5-6 sets of the following Triplet:
    10 reps (5 each leg) Deficit Romanian Split Squat (with rear leg elevated on bench)
    8-10 Back Extensions (using 25 lbs plate on back)
    6 Snatch Balance (speed and pushing under the bar into the catch)

  • Push pull ladder Workout

    Push pull ladder

    Level 1:
    1 to 6 to 1 Pull-ups
    +Push-ups in between, starting from 2 and adding 2 per set.

    Level 2:
    1 to 8 to 1 Pull-ups
    +Push-ups in between, starting from 2 and adding 2 per set.

    Level 2:
    1 to 10 to 1 Pull-ups
    +Push-ups in between, starting from 2 and adding 2 per set.

    Bonus:
    4x25 Sit-ups.
    Timecap 15 min.

  • Failure is not an option Workout

    Throughout the entire workout think quality. It is not allowed to fail any reps, put down the bar or break it up. At the end of the workout choose weights you believe you can handle and then use your iron will to make it happen. Stop the set before you can't complete the full five.

    1. EMOM 12

    2. 10 rounds for quality

    • Ring Plank for time and quality
    • 20 Double Unders

    3. STRENGTH

  • half nate Workout

    Amrap 10 min
    2 mu
    4 hspu
    8 kbs 32

  • Snatch deadlift 3 x 2 Strength

    100-130%

  • WOD: Workout

    6x 1min AMRAP/ 1 min lepo
    5 front squat
    5 Burbee

  • 3 Rounds for Quality Workout

    3 Rounds for Quality

    Perform 3 rounds for quality

    1 min ring push up
    1 min hollow rock
    1 min handstand hold
    1 min rope climb
    1 min hanging

    1 min rest

  • Triple Tabata Workout

    http://crossfitsouthie.com/triple-tabata

    Strength
    Back Squat
    3-3-3-3-3

    WOD
    Tabata Thrusters (95/65)
    Rest 1 minute
    Tabata Sit-ups
    Rest 1 minute
    Tabata Burpees

    Level 2 (75,55) <== @ 3 - 8 - 4
    Level 1 (65,35)

    Your score is the lowest number of reps for one interval for each exercise.

    Notes
    Something's been wrong with my squats recently. I 3R-maxed at 225 a month or two ago, and today, I was having trouble with 205. It might be a product of dehydration, not focusing on squats, mental blocks, etc. I really hope it isn't being caused by muscle loss due to the diet. I should try to emphasize squats more without dramatically changing the diet to see if I can correct it.

    Thrusters hurt more than normal today, even though I spent some time stretching. I should try wrist wraps, changing shoulder position a bit, and maybe stretching again pre-WOD.