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

  • Front squat 8 RM Strength

    Front squat 8 RM

  • 10-15-20 Workout

    10 Burpees
    15 KB Swings
    20 Double-Unders
    Rest 1 Minute
    5 Rounds

  • B. Conditioning Workout

    AMRAP 12
    3-6-9- etc..
    Burpee Box Jump Over
    C2B

  • Bench Press 5-5-4-3-3 Strength

    Bench press
    1. 5 reps @60%
    2. 5 reps @65-70%
    3. 4 reps @80%
    4. 3 reps @85%
    5. 3 reps @90%

  • Spicy Pepper Saturday's in the West Workout

    MVMT

    Lax glutes max + med
    Scorpion
    Lizard rotations
    Torsion control
    Rig holding squat prep
    Leg swings
    15 sprawls

    X 10min

    Alternating StrongCon

    Box Squats x 15 reps
    Deadstop rows x 15/ reps

    Conditioning is total between partners :

    Row - 3000m
    Ski - 2500m
    Run - 1.5m

    10min

    30/15

    One legged TRX burpees 
    One armed dumbbell thrusters

    10min

    30/15

    One legged TRX pistols
    One arm dumbbell plank windmill

    10min

    Remaining time :

    AMRAP

    15/ banded bicycles
    15/ banded plank lateral legs
    15/ elevated crab openers

  • Tuesday 6-28-11 Workout

    12-15-21-15-12
    HSPU
    Box Jumps (24")
    Deadlifts (185)

    Scaled HSPU's after 10 of second set. Scaled to 2 purple bands

  • Darn Dumbbells Workout

    Found this one here: http://www.crossfit.com/mt-archive2/001150.html

    It said to not time, but I was in a time crunch so I set a 15:00 minute timer and decided I would do sit-ups with the remaining time if I had any and punishment of 200 sit-ups if I ran out of time (needed extra motivation to get this done quick by myself).

    Five rounds of:
    5 Dumbbell deadlifts
    5 Dumbbell hang cleans
    5 Dumbbell push presses
    5 Dumbbell squats

    Increase the load each round.

    25-30-30-30-30

    Attempted 35 on the 3rd, but was no go on the push press so dropped back down and kept my form. Was hoping I could have done at least one round full at 35, but this workout made my birthday dinner a little less guilty.

  • Back squat 4x 3 @ tempo 30X1 Strength

    Back squat 4x 3 @ tempo 30X1

  • 06.28.11 Learn your DU's or Burpee it up! Workout

    Shoulder Press Challenge Lift-5

    WOD:
    Death by Thruster95/65

    Start with 1 Thruster when the clock starts then add 1 rep each minute until you can not complete your reps before the next minute starts. Then cut your number in half and continue until 20 min.

    Then 4 min rest followed by:

    3 rnds of
    1min Max DU’s
    1min Plank

    WOW and WOW!!!! This workout was even worse than I thought it would be. I went with 50 lbs. Good call, found it really tough. I couldn't make it through round 9. And then I was so worn out, I couldn't even do the next 2 rounds which brought me to 2. With the rest, I was able to do 2 from rounds 11-20. I hate burpees more than life itself, so I decided to try DU's for the first time ever. I looked super silly at first (I even caught Aaron giggle a bit). As the rounds went by, I started to get it. I would do a single and then a double. Stop. I got 16 double unders. YEAH! Now, I have to work on stringing them together. The first plank I made it the whole hour, but I needed to take breaks the next 2. And I started with the shoulder press challenge. I did L1, which was supposed to be 20. Seemed ridiculous so I did 25 x 10 reps. Easy.

  • 3x3x30 Workout

    3 rounds for time
    30 DB snatch
    30 alternating pistols
    30 KB swing 24/16