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

  • 3-29-12 DUs & 15 min AMRAP Workout

    Metcon:

    15 min AMRAP: 15 pushups, 10 burpees, 15 DUs, 10 burpees, 15 situps

    Reps completed: 300

    Elements/Skills training: DU work..Did 50 unbroken for the first time. Did several 20-30-40 sets

  • Mountaineer Crossfit WOD Workout

    WOD ---
    5 Rounds for Time
    10 OHS 95#
    15 Chest to Bar Pull ups
    20 Ring Push ups

    19:55, entirely tooooo slow

  • 3/29 Workout

    20 min amrap of:

    200m run
    25 push ups
    20 pull ups

    -- 4 rounds plus 5 pull ups

  • 1 hour biking Workout

    Vondelpark - center- home

  • GI Jane Workout

    100 Burpee Pull-Ups (Jumping)

  • Run/Lunge/Cindy Workout

    800m Run
    200m Lunge

    Use remaining time for max rounds of "Cindy"

    4 + 10 Pushups

  • Helen Workout

    Helen, One Arm
    3 Rounds for time:

    400M Run
    21 KB Swing 1.5 Pood(#18)
    12 Pull ups(2 Greens)

  • Back Squats 10x3 Workout

    Back Squats
    10 x 3
    225 lbs to 300 lbs

    225 - 250 - 275 - 295 - 305(F) - 300

    Plank work

    "Bottom to Bottom" Tabata Protocol - Squats with Active rest at the bottom of the squat position

  • Nutts Workout

    "Nutts"

    For time:

    10 Handstand push-ups @modified on box
    15 reps 175 pound Deadlift
    25 Box jumps, 24" inch box
    50 Pull-ups
    100 Wallball shots, 14 pounds, 10'
    200 Double-unders Run
    400 meters with a 25lb plate

  • 21/15/9 Games WOD 5 Workout

    Three minutes to complete 6x10m shuttle runs (up and back =2) some part of your body must touch the ground beyond the line of your marker. In the remaining time, complete as many burpee/deck squats as possible.

    Once the 3 minutes is up, your next 3 minutes begins immediately. You have these 3 minutes to complete 12x10m shuttle runs. In the remainder of the time, complete as many burpee/deck squats as possible.

    Repeat (adding six shuttles in every three minute block) until you are not able to complete 1 rep of the burpee/deck squat following the shuttle runs.

    To qualify to continue to the next 3 minute block, you must complete at least one rep in the previous block..

    The standard for the burpee/deck squat is to begin standing. Drop to the ground so your chest hits the floor. Return to your feet and jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head. Upon landing, roll back onto your back until your shoulder blades hit the ground. From this position, return to your feet and jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head.

    Your score is the total number of rounds completed multiplied by the total number of reps completed over all rounds.