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

  • Diane Workout

    Hade rätt vikter på marklyftet men kom inte ner tillräckligt i HSPU

  • 7 min Burpees Workout

    amrap 7min burpees to 15,6cm target

  • PCF Back at the Ranch 2012 Workout

    Crossfit competition in Troy Ohio hosted by Practice Crossfit.

    Competed on a team of 4 (PSKC Brazilian Wolfzillas) and we placed 6th out of 50 teams

    Event 1:
    Obstacle course relay race for time (jumping ditches, climbing hills, climb a 9' wall then climb down a balance beam, jump some logs, then pickup a bigass boulder and run with it)
    - We placed 2nd in this event.

    Event 2:
    Team 12 min AMRAP at rotating stations of:
    10 x KB Thrusters
    10 x 1 arm barbell snatches (75/65)
    10 x burpees
    Run to a pond, swim to the middle of the pond and run back to thrusters

    Event 3:
    FGB style scoring
    2 min AMRAP of pull ups
    1 min to throw 3 hatchets at a target
    2 min AMRAP of HSPU
    1 min to throw horse shoes
    2 min AMRAP of landmine barbell thrusters
    - score 271

    FINALS (Top 6 teams)
    Carry a 160lb slosh pipe through a 0.6 mile trail run then
    2 members swim to the middle of a pond and climb a 20' rope suspended by a crane (this was awesome!)

  • Lunges & Double Unders Workout

    Warmup:
    3 rounds
    * samson stretch
    * 10 GHD
    * 5 dips
    * 15 push ups (+2 rounds of 7)
    * 6 pull ups
    * 8 push press (95,115,135)

    WOD
    Five rounds for time of:
    * 15 Walking lunge steps, carrying a 95 pound barbell in the front rack position --> Subbed for 2 50# dbs in front rack pos.
    * 30 Double-unders

    Eff double unders. I'm terrible at them.

  • Tabata Something Else Workout

    Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

    Record total reps

    I used the smallest band to build strength for strict pull ups. I can kip all day so I wanted to make it harder but still have high reps. I did GHD sit ups instead of abmat :)

  • Big 21 Workout

    Big 21

    160# Snatch
    225# C&J

  • Big 21 Workout

    Big 21

  • Big 21 Workout

    Big 21

  • Week 1, Day 1 Strength Workout

    Back Squat 5,5,5,3,3
    55, 65, 75, 85 lbs

    Weighted Chinups 5x5:

    BW

    Press 10, 10, 10

    65 lbs

    Ring Rows & Narrow Pushups 3 x 10

    Rubber Band Good Mornings 50

    Weighted Situps 30 (partition as needed)

  • Work Workout

    35# KB

    25 swings
    25 1 arm swings - R
    25 1 arm swings - L

    53# KB

    25 swings
    25 1 arm swings - R
    25 1 arm swings - L
    25 swings
    25 swings

    10 TGU each arm

    Halo Complex - 5x
    5 halo - right
    5 halo - left
    5 curl each arm
    5tri ext each arm

    10 min AirDyne = 175cal
    30s "on" - above level 8.5 = 400w
    30s "off"