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 Chosen WOD Workout

    The (Second Annual) Chosen WOD
    Warm Up
    40x (1 round for each year in the desert)
    1 Squat

    Then …
    40 Double Unders
    40 second Plank Hold
    40 second Handstand Hold

    Mobility
    PNF Hamstring
    PVC Pass-through

    The Festival of Suck
    1 Handstand Push Up
    2 Body Blasters (burpee -> pull up -> knees to elbow)
    3 Deadlifts 275 lb./185 lb.
    4 Jewish Makers (Man-makers but for Jews)
    5 Weighted Sit Ups 35 lb./15 lb.
    6 Jewish Kettle Bell Swings 1.5 pood/1 pood (American Kettle Bell Swings with an “Oi” at the top … no “Oi”, no rep)
    7 Plyo Push Ups
    8 Strict Pull Ups

    Rep Scheme
    1
    1, 2
    1, 2, 3
    … and so on until you hit 8 …

    After you complete the round ending in 8 strict pull ups, you go down the ladder ONCE (8, 7, 6, 5, 4, 3, 2, 1) to complete the Festival of Suck. Yes, whiners, that means you do 8 strict pull ups twice. See how we suckered you into 16? Man, we’re good!

    Why are we going back down again?
    Because we’re Jews and we know how to suffer better than anyone else … take that 12 Days of Christmas WOD!

  • Thruster/Box Jump Ladder Workout

    10-9-8-7-6-5-4-3-2-1 reps of Thrusters (80)
    2-4-6-8-10-12-14-16-18-20 reps of Box Jump (33)
    After each round of Thrusters and Box Jumps you do a 100m Sprint

  • Thruster/Box Jump Ladder Workout

    10-9-8-7-6-5-4-3-2-1 reps of DB Thrusters (25#)
    2-4-6-8-10-12-14-16-18-20 reps of Box Jump (24/20)
    After each round of Thrusters and Box Jumps you do a 100m Sprint

  • Murph Workout

    1 mile - 50 pulls ups, 50 push-ups, 50 sit-ups, 50 squats 1 mile

  • murph Workout

    1 mile
    100 pull-ups
    200 push- ups
    300 squats
    1 mile

  • The 3rd Day of Crossfitmas Workout

    Went in after work on Wednesday. Worked on checklist. Did:

    Max tire flips in 1 minute, big tire. Did 15, 3 points.
    Tabata back squats, #65, did 55, 3 points.
    Tabata row for distance, 848m, 3 points.

    Total: 15 points so far.

  • amrap of burpees and oly lifting Workout

    skill
    3x10 weighted situps 15kg
    3x10 weighted back extensions 10kg

    strength
    5-5-4-4 3-3-3-2 Back Squats
    60kg - 70kg - 80kg - 100kg
    4-4-3-3-3-2-2 Snatch
    20kg - 40kg - 50kg
    4-4-3-3-3-2-2 Clean
    50kg - 60kg - 70kg

    wod
    as many rounds as possible in 7 minutes of:
    burpees
    could easily go more than a 100, but i did it just after a 2 hour oly lifting session and i was pretty fatigued from today's strength
    last time it was a 102!

  • Melyssa (Toes 2 Bar, Run, KBS) Workout

    For time;

    25 KBS 1.5/1p

    200m run

    5 Toes 2 bar

    20 KBS

    200m run

    10 T2B

    15 KBS

    200m run

    15 T2B

    10 KBS

    200m run

    20 T2B

    5 KBS

    200m run

    25 T2B

    After the 25 T2B, start back at 10 KBS, 200m run, 20 T2B, then 15 KBS, and so on until you finish with the round with 25 KBS and 5 T2B.

  • Back Squat Workout

    20 Back Squat (unbroken)

  • Olympic Lifting Workout

    •Power Snatch + Snatch Push Press + Overhead Squat - 70%(#135) (of PS) x 2+2+1, 75%(#145) x 2+2+1 x 2, 80%(#150) x 2+2+1 x 2

    •Power Clean + Power Jerk - 75%(#175) x 2+1 x 2, 80%(#195) x 2+1 x 2