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

  • 11-04-13 Workout

    5 Rounds of:
    10 Dumbbell snatches (20#)
    10 Dumbbell Lunge (Right)
    10 Dumbbell Lunge (Left)
    10 Pull Ups Blue Band
    18 min time cap:
    Time: 15:58

  • Fran Workout

    Fran
    21-15-9
    Thrusters (95#)
    Pull-Ups

  • Fran Workout

    “Fran”

    21-15-9

    Thrusters 95/65

    Pull-ups

  • The 100's Workout

    For Time: (20 minute Cap)

    100 Pull Up
    100 KB Swing (53/35)
    100 Double Under
    100 O/H Squats (95/65)

    Not my best effort. Got through pull ups, kb swings, Double Unders and 72 OHS. Hands still tender from regionals, pumped that I have 2 more tears to tend to.

  • CrossFit Michiana 13.03.12 Workout

    AMRAP 6:00
    5x Strict Press (80% Max) 115#
    10x Toes-to-Bar
    [3 rounds + 5 press + 3 T2B]

    Rest 3:00

    AMRAP 6:00
    5x Press/Jerk (same weight)
    10x Wall Ball 14#
    [6 rounds + 5 press + 1 wall ball]

  • 08.15.12 WOD Workout

    Shoulder Press 1-1-1-1-1
    45.65.70.80.75

    Push Press 3-3-3-3-3
    75.85.95.105.85

    Push Jerk 5-5-5-5-5
    85.95.100.65.75

    Happy I got 80# on my shoulder press even though it's not a PR.
    Took it easy on the other lifts and didn't want to try to max out

  • 50 35 20 Workout

    For time:

    50 Wall balls(10# @ 8')
    50 Pullups
    50 Double unders

    35 WB
    35 Pullups
    35 DU

    20 WB
    20 Pullups
    20 Double unders (Ripped on #18)

  • Jacked gymnastics Workout

    Aamu: 30 min
    1.5 min walk/1 min run
    115/139
    7.43/5.40 min/km

    Iltapäivä: 130 min

    1.Skill
    A. BMU practice for 30 min
    - Progressions
    - BMU 1 1 2 2 2 2 2 1 1 = 14 reps

    B. HSW practice for 15 min - 9 steps

    2.Jacked gymnastics 29.1. & 30.1.2018
    Handstand Skill
    A. 3 rounds:
    - 60s of front support shoulder taps
    - 60s rest

    B. 3 rounds:
    - 2 x handstand walk rotations around box (1 in each direction)
    - 60s rest

    C. 5 rounds:
    - 30s max reps handstand side steps to 10kg bumper plate - this can be scaled by using smaller plates or taking them away completely
    - 90s rest

    D. Butterfly Skill
    Complete:
    - 3 x 10 box assisted butterfly pull-ups
    - 4 x 10 single leg box assisted butterfly pull-ups (2 sets on each leg)
    - 4 x 5 single leg jumping box assisted butterfly pull-ups (2 sets one each leg)

    E. 30 minute running clock:
    - 3 horizontal box assisted strict ring muscle-ups - 20"
    - 10 x 90 crab extensions
    - 60s parallette support hold with external rotation > 20s ring support hold
    - 10 x neutral crab extensions
    - 30s box assisted bottom of dip hold
    - 10 x banded lat openers on each side (20 in total)
    - 10 x single arm ring rows on each
    - 10 x banded lat openers on each side (20 in total)
    - 30s HS hold ntw
    - 30s shoulder flexion hold with bench
    - 15 side plank raises on each side
    - 20 alternating single leg donkey kicks (10 on each side, 20 in total)
    Result: 2 rounds

  • Jacked gymnastics + ATP Workout

    120 min

    1.Jacked gymnastics
    A. Foundational Development
    3 rounds > 2 rounds
    - 15 reps LYTP - this week hold small fractional plates in your hands >
    0.5 kg
    - 15 scap push-ups
    - 15 scap pull-ups
    - 6 unbroken Turkish get-ups on each arm (choose an appropriate weight - try to go heavier than last week) > 8 kg
    - 1 unbroken round of Gymnastics Swimming
    - 8 Jefferson curls > 8 kg

    B. Core Conditioning
    12 minute running clock:
    - 15 tuck hollow rocks
    - 10s rest
    - 15 supermans
    - 10s rest
    - 20 reps seated pike leg raises
    - 10s rest
    - 40 supine heel touches
    - 60s rest
    Result: 2 rounds + 50 reps

    2.ATP workout

  • Back Squat Workout

    3-3-3-3-3