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

  • 01.10.12 WOD Workout

    Back Squat 5-5-3-3-1-1 65%, 75%, 85%

    Rest 5 minutes then,

    6 min AMRAP

    10 Wallballs

    10 Box Jumps 24/20

    Rest 3 min, then

    6 min AMRAP

    5 burpees

    15 Abmats

    Count total reps in both AMRAP’s

    295lbs for back squat. Failed @325

    269Reps

  • NSCF 2015-08-21 Workout

    Tabata
    Slam Ball
    Push Press
    Sled Drag
    Hang Power Clean
    Row

  • Nordic Showdown amrap Workout

    10 min amrap of:
    6 T2B
    8 Burpee
    10 Wall Ball (9kg)
    12 KBS (24kg)

  • 100 swings for time Workout

    44 lbs

    Cycling for 5 minutes pre WOD

    100 lie down moving kb (35 lbs) back and forth to each side of the body
    100 push ups
    100 weighted sit ups (35 lbs)

  • CFSC 21May11 - Saturday WOD Workout

    Level 1 - 3 rounds
    Level 2 - 2 rounds
    Level 3 - 1 round

    Total distance of the entire 'course' was roughly 350meters.
    Course consisted of workout points.

    11 pull-ups (Blue Band first round, rings second round)
    11 abmat situps
    11 box jumps
    5 tire flip jumps (flip the tire, then jump in it and out the other side = 1)
    22 toe touches (11 each foot)
    Shuffle
    Run to the corner, jump down 2 4ft retaining wall sections
    Run up the semi-steep hill
    Run back into parking lot
    11 slam balls @ 20lbs
    Over, under, over, under, over rope
    11 over and backs (over and back = 1)
    11 medicine ball clean @ 14lbs
    50 ft overhead @25lbs walking lunge
    11 burpees with a 25lb plate.

    All that = 1 round.

    I did L2, 2 rounds, total time was 23:00. The heat got to me, and I just could not do any more pull-ups this week.

  • GHD300 Workout

    300 GHD sit ups
    Every break penalty 8WB

  • Selkäpenkkipito Workout

    3 x max aika selkäpenkissä pitoa lisäpainolla, 10 -20 kg levypaino niskassa

  • Glad it wasn't 100 Workout

    For Time:

    50 Pull Ups
    50 Kettle Bell Swings (25)
    150 Single Unders
    50 Front Squats (45)

  • Back Attack 1 Workout

    Deadlift:
    - 3 rounds:
    90kg x 3 = 270
    100kg x 3 = 300
    100kg x 3 = 300
    TOTAL = 870

    Wide grip chin-up (strict form)
    - 3 rounds:
    BW (81kg) x 7 = 567
    BW + 5kg x 3 = 258
    BW + 10kg x 2 = 182
    TOTAL = 1,007

    Bent over row (barbell):
    - 3 rounds:
    50kg x 3 = 150
    50kg x 3 = 150
    60kg x 3 = 180
    TOTAL = 480

    Seated cable row:
    - 3 rounds:
    68kg x 3 = 204
    68kg x 3 = 204
    68kg x 3 = 204
    TOTAL = 612

    GRAND TOTAL = 2969

  • Competition Workout

    A.
    “2015 CrossFit Regionals Event 6″
    Five rounds for time of:
    Row 25 Calories
    16 Chest-to-Bar Pull-Ups
    9 Strict Handstand Push-Ups to 4.5″/3″ Deficit

    Rest until fully recovered, and then…