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

  • 12.8.2019 Workout

    Lepoja

  • CrossFit Games Open 13.1 Workout

    Proceed through the sequence below completing as many reps as possible in 17 minutes of:
    40 Burpees
    75 pound Snatch, 30 reps
    30 Burpees
    135 pound Snatch, 30 reps
    20 Burpees
    165 pound Snatch, 30 reps
    10 burpees
    210 pound Snatch, as many reps as possible

  • Sealfit 15 Mar WOD Workout

    Baseline: Pre-SOP and box breathing, then ROM drills. 2 minutes of jump rope, 15x good morning (45#), 2 minutes of jump rope, 15x deadlift (95#).

    Strength: Deadlift – 10 sets x 2 reps @ 88% 1 RM.
    185#-2, 205#-2, 215#-2, 225#-2, 235#-2, 245#-2, 245#-2, 255#-2, 235#-2, 215#-2

    Work Capacity: Complete the following in 10 minutes…
    Row 1,500m
    Max rep burpee
    31burpees

    Durability: 100x 4-count flutter kicks, 100x leg levers. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes.

  • CF Open WOD 13.2 Workout

    CF Open WOD 13.2

    10min AMRAP

    5 Shoulder 2 Overhead 115/75
    10 Deadlift 115/75
    15 Box jumps 24/20

    5 + 2 (152 reps)

    Proud for Rx'ing this one even if my reps weren't very high. I've never done 75# push jerks in a WOD (which is what they mostly ended up being), so I'm happy for making it through. Much time and energy was spent trying to get control and lock out at the top (though oddly in round 3 I push pressed them all, who knows...) By the 5th round I couldn't even clean it anymore (got 2 out of 6 attempts). Since step ups were allowed on the box I did 1 or 2 in the beginning of the later rounds to catch my breath and keep moving, then went back to jumping.

  • Back Squat, Double Unders, Should 2 Overhead, T2B Workout

    Back Squat 5-5-5-5-5 (45-75-95-115-125)

    Then,

    2 Rounds

    100 Double unders
    50 Shoulder 2 Overhead 95/65

    25 Toes 2 bar MOD I used the ground and don't always hit the bar

    This was rough but was proud of myself for sticking with it. Tried to do the double unders in groups of 10's. And then successfully made it through the push presses, 5 at a time The roughest for me were the T2B. Used the ground and still struggled. Shoulders hurt a lot.

  • Maanantai 29.7. Workout

    Rästi

  • Modified Lynne Workout

    Warm-Up

    3 rounds
    Run 300m
    1 min rest between Rnds

    “Lynne”

    Five rounds for max reps of:
    Body weight bench press
    Pull-ups

    modified 10# over body weight bench press @ 185, used slingshot after second set:
    16, 9, 12, 16, 15

    15# weighted strict pull-ups
    10, 7, 7, 8, 8

  • Muscle & Power, YV2 Strength

    Snatch Pull 6x3 reps

  • Power Lifting Circuit: SQ/DL/BP Workout

    3RM Until fail of:
    Back Squat 135, 185, 195, 215, 240, 260, 280(2RM)
    Sumo-Dead Lift 135, 165, 185, 215, 255, 275, 285(1RM)
    Bench-Press 155, 185, 195, 215, 220

    Then...
    50 Pound Weighted Dips Max Reps:
    7, 4, 4, 3, 6, 5, 4

  • Back Squat, Double Unders, Should 2 Overhead, T2B Workout

    Back Squat 5-5-5-5-5 (45-65-85-95-115) Tried a PR, failed 135#

    Then,

    2 Rounds

    100 Double unders
    50 Shoulder 2 Overhead 95/65 (MOD 55#)
    25 Toes 2 bar

    Double Unders SUCKED today (of course!) Strung together 25 at first, then it all went down hill. I can't count how many times I whipped my ass. Push Presses: Round 1: 15, 10, 10, 5, 5, 5 Round 2: 10,10, then fives. Used the new skinnier bar, felt weird at first, but seems like a good switch. Was able to do T2B without any back pain.