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

  • Bradshaw Workout

    10 RFT

    3 HSPU
    6 DEADLIFTS @155
    12 PULL UPS
    24 DOUBLE UNDERS

    LOVED THIS WORKOUT! I HAVE BEEN ABLE TO DO HSPU'S STRICT WITH ONE MAT FOR A WHILE, BUT WAS ABLE TO DO KIPPING HSPU WITH ONE MAT AND PLATES, GAMES STYLE!!

  • WOD-legs mostly Workout

    Lots of squats, lunges, etc. Allowed me to work on my front squat which still needs help as I'm having a hard time getting barbell where it needs to be at collar bone.

    800 Meter Warmup/Running
    Ladder Drill Warmup

    Front Squat-65 lbs-56 Reps
    100 strict men's CF Pushups

    GTOH Dumbells-40 lbs-56 Reps
    100 lunges

    3 minutes of overhead squats w/ PVC Pipe-for cool down. Lost count of reps but didn't stop once as it felt too good to stretch the shoulders and legs on the downward part of squat.

  • Crossfit Games Open WOD 12.4 Workout

    12 Minutes: as many rounds/reps as possible.

    -150 Wall Ball Shots (12# 9') 150
    - 90 Double Unders (180 singles) 180
    -30 Muscle ups (1 pull up). 1
    Total reps 231 ( master men over 55)

  • Crossfit Games Open WOD 12.4 Workout

    12 Minutes: as many rounds/reps as possible.

    -150 Wall Ball Shots (20 lbs to 10' target)
    - 90 Double Unders
    -30 Muscle ups

  • SATURDAY 120310 Workout

    "DT"

    Five rounds for time of:
    155 pound Deadlift, 12 reps
    155 pound Hang power clean, 9 reps
    155 pound Push jerk, 6 reps

    scaled to 115lbs

  • SUNDAY 120311 Workout

    "Michael"

    Three rounds for time of:
    Run 800 meters
    50 Back Extensions
    50 Sit-ups

    scaled to 35 B-ex
    35 sit ups

    run on treadmill

  • Crossfit Games Open WOD 12.4 Workout

    12 Minutes: as many rounds/reps as possible.

    -150 Wall Ball Shots (14 lbs to 9' target)
    - 90 Double Unders
    -30 Muscle ups

  • Funny, I Remember Having Arm Strength Before I Got To The Gym Workout

    Man, did the arms go fast today!

    Warm Up:
    2x
    6 Pistols
    10 Pull Ups
    15 Sit Ups
    30 Double Unders

    Mobility:
    PNF Hamstring
    Shoulder stretch with PVC/Bands

    Max Effort:
    Barbell Row
    1x5 @ 60% of 1RM (115 LBs)
    1x5 @ 70% of 1RM (135 LBs)
    2x5 @ 75% of 1RM (145 LBs)

    MetCon:
    11 Minute Cut-Off
    30 Shoulder Presses (75 LBs)
    30 Push Ups
    30 Ring Dips
    20 Shoulder Presses (75 LBs)
    20 Push Ups
    20 Pull Ups

    After the first set of shoulder presses, I nearly fell flat on my face doing the first push up. I wasn’t expecting my arms to be dead. Alan (coach) and I started cracking up (he saw me ‘fall’ on the first push up) immediately.

  • Practice & Trail Biking WOD (active rest day) Workout

    Practice on the two moves I want most right now which are strict hanging pullups and dips that I modify at home as I don't have rings

    Strict Pullups: Finally able to get two hanging strict done w/ no assistance. Aftter that it would be another 18 that would be strict, but not hanging as arms were too tired to bang out consecutive reps so had to rest 10-20 seconds for a total of 21 pullups

    Dips (on V of kitchen counter) 21.

    1/2 hour of trail biking on mtn bike to loosen up lactic acid build up, 1st ride of season so took it easy.

  • DUs, Wallballs, Pull-Ups Workout

    40 Double Unders
    40 Wallballs, 14#
    40 Pullups
    20 Double Unders
    20 Wallballs, 14#
    20 Pullups
    10 Double Unders
    10 Wallballs, 14#
    10 Pullups