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

  • 2-25-13 Metcon (KBs, Bx Jumps) Workout

    Metcon:

    21-15-9: KBs (70lbs), Box Jumps (30")

    Time - 4:58

  • WOD Workout

    8 rounds:

    10 burpees
    15 alternating jump lunges
    20 double unders
    25 yrd shuttle run (5 x 5yrds)
    60 second rest

  • Cleans and Burpees Workout

    Double
    15 Clean and Jerk 65#
    20 Burpee over box jumps
    25 HSPU
    Row 30 cal
    Run 400 m
    50 OH squat (practice bar)

  • Fight Gone Bad Workout

    Three Rounds for Reps of:
    Rd 1 Rd 2 Rd 3
    15 pound Dumbbell thruster, for one minute 27 21 20
    75 pound Sumo deadlift high pull for one minute 20 16 18
    20 inch Box jump for one minute 18 19 19
    75 pound Push press for one minute 21 17 18
    Row for calories for one minute 22 17 18

  • Second WOD Workout

    Snatch
    7 Reps TnG
    Back Squat
    3 x 3
    For Time:
    10-9-8-7-6-5-4-3-2-1
    Press 40/30
    2-4-6-8-10-12-14-16-18-20
    Jump Pull Ups
    Time= 12:00

  • Squats & Deads Workout

    Back Squat
    12x2 @ 65% +10 (235#)

    Deadlift
    12x2 @ 50% +10 (240#)

  • Cindy Workout

    Pre-WOD: Work up to a heavy set of 5 Back Squats

    "Cindy"
    20 minute AMRAP
    5 Pull Ups
    10 Push Ups
    15 Air Squats

    13 rounds + 9 reps

  • Squat Workout

    Warm Up: 800m jog, pre squat hip opener, 10 air squats with :10 bottom hold

    Strength: back squat

    5-5-5+, then 1 set AMRAP @ 70% day’s weight 158lb 5+(9) 70%(15)

    Met Con: 10 rounds for total time
    100m sprint, rest is walking back to start 11:11

    Mobility: couch, knee over knee forward fold

  • 2.26.2013 - 12.3 Workout

    12.3 - 6+5 box jumps, down 13 reps from last year.

    MEN - includes Masters Men up to 54 years old
    Complete as many rounds and reps as possible in 18 minutes of:
    15 Box jumps, 24" box
    115 pound Push press, 12 reps
    9 Toes-to-bar

    WOMEN - includes Masters Women up to 54 years old
    Complete as many rounds and reps as possible in 18 minutes of:
    15 Box jumps, 20" box
    75 pound Push press, 12 reps
    9 Toes-to-bar

  • First WOD at Gastonia Workout

    Dynamic Warm-up

    Buy in: Bear crawl 10 lengths

    3 Rounds of:

    21 <a href='/journal/movements/26'>Back squat</a>s, 135/95lbs
15 Pull-ups
9 <a href='/journal/movements/52'>Box jump</a>s, 30/24″

    Buy out: Bear crawl 5 lengths

    After bash: 50 wt’d hip extensions

    Well, I'm back in a box after a year of working out at home. It feels great, and I can't wait to get back to peak condition. This workout was grueling given my current condition...it was devastating on my quads. I also have a cold, which didn't help! I'm definitely starting off in a far better place than I did when I started crossfit in 2011 though.