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

  • Hill Country Surprise Workout

    I was out sick all last week.

    Been on vacaton this week.

    Felt like i was realapsing into a sedintary lifestyle and it repulsed me. So today i got my crossfit on.

    pre WOD:
    400m run
    30 bench dips
    30 mountain climbers

    WOD:
    21-15-9
    pushups
    situps
    squats

  • Ninjat 14-16v WOD Workout

    3 K row for quality

    TC 15 min

  • Ibex comp prep, gymnastics 2023-04-28 Workout

    For time:
    10-20-30-40-30-20-10 ft. UB hs walks

    rest 5 -10 min

    3 sets of Legless rope climb clusters
    1.1.1 - 15 sec. rest b/n each climb
    *3 min. rest between sets

  • "mudcake" Workout

    50 GHD
    100 Walking lunge 20 kg overhead
    100 ab-mat sit-ups
    100 deadlift bw (80kg)

    Timecap 20min

  • Row & wall balls Workout

    For time:
    Row 2K- sub 200 SDHP 44lbs
    35 Wall-ball shots, 20 pound ball- sub to thruster 40lbs
    Row 1K- 150 SDHP
    25 Wall-ball shots, 20 pound ball
    Row 500 meters
    15 Wall-ball shots, 20 pound ball

    scaled to porch by brand x. made a mistake on the second round of rowing
    increase my time

  • Legs WOD 5 Workout

    OHS:
    - 40kg x 8 = 320
    - 40kg x 8 = 320
    - 45kg x 8 = 360
    TOTAL = 1,000

    Good Mornings:
    - 40kg x 8 = 320
    - 50kg x 8 = 400
    - 55kg x 8 = 440
    TOTAL = 1,160

    Squat machine (add machine weight of 53kgs to weights below):
    - 160kg x 8 = 1,280
    - 200kg x 8 = 1,600
    - 240kg x 8 = 1,920
    TOTAL = 4,800

    Calf Raise
    8 x 64.5kg = 516kg
    8 x 64.5kg = 516kg
    8 x 64.5kg = 516kg
    TOTAL = 1,548kg

    GRAND TOTAL = 8,508

  • Cindy Workout

    "Cindy"
    20 Minute AMRAP:

    5 Pull Ups
    10 Push Ups
    15 Squats

    11 Rounds 7 Push Ups

  • Push Work Out Workout

    21-15-9
    Handstand Push Up
    Ring Dips
    Push Up

  • Home Brew Double KB's Workout

    I squeezed in a quick workout when I first got home.

    4 Rounds
    Double KB swing (44/44) x 5
    Double Renegade Row (44/44) x 5
    Double KB Burpee (44/44) x5

    I completed this in about 11 mins. Took a one minute rest then:

    250 Double Under's
    Took me about 6 mins.

    I felt very drained and lethargic.

  • 14-Dec 21-15-9 Thr-Bur-BJ's Workout

    21-15-9
    thrusters (95)
    Burpees
    Box Jumps

    Jerks
    3x4
    135-155-175#

    BS
    3x5
    305#