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

  • Helen Workout

    Three Rounds of:
    400M Run
    21 Kettlebell Swings (35/53lb)
    12 Pull Ups

    I've been working on my dead-hang pull up...it has totally helped! This has always been my weakness. Next time...unbroken pull ups!

  • Back Squat 1RM Workout

    95(x10)-135-155-165-175 (failed...almost to the top)

    Once I missed 175lbs, it was in my head. Frustrating, but I'll take the PR! I was going to do my CF Total today, but decided that my body wasn't really feeling it, so I took a rest and decided on a few met-cons instead...good choice! Now...a few "Rest Days" in Cabo!!!

    BW: 129lbs

  • Lynne Workout

    Max Reps Bench Press - Total - 32
    Max Reps Pull Ups - Total - 38

  • Crossfit total Workout

    1 rep max of...

    Press 85 lbs.
    Back Squat 200lbs.
    Deadlift 245lbs.

  • Burpees and sit-ups Workout

    For time:

    20 burpees
    1 sit-up
    19 burpees
    2 sit-ups
    18 burpees
    3 sit-ups
    .
    .
    .
    2 burpees
    19 sit-ups
    1 burpee
    20 sit-ups

  • Are you kidding me?? Workout

    WOD:
    20-19-...-1 Push-ups, 1-2-...-20 Sit-ups

    never again will I think, "Oh Push-ups and Sit-ups. I'm good at that. I'll knock it out in 10 minutes!"

    Somewhere between the 70th and TWO-HUNDRED TENTH Push-up you hit a wall... somewhere.

  • Careful, you might throwup! Workout

    5 rounds: 5 Deadlifts (275#), 10 Burpees, 15 Double-unders

  • March 3rd, 2011 Workout

    5x10 squats, 25kg
    5x10 row, 19kg

    5x
    30s Airdyne cycling (max)
    10 pushups
    10x pulldowns (19kg)
    30m walking lunges with 4kg med ball

    mountain climber (10x each leg)
    30m prowler (30kg / 66 lbs)

  • Shoulders A'Fire Workout

    For time:

    Reps counting down from 20 to 1 of the following:

    75 lb push press
    toes to bar

  • Annie Workout

    150/50-120/40-90/30-60/20-30/10 Jump rope/Situps