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

  • "Nancy" Workout

    Skill
    DUs + 30 T2B AFAP (I did only 24 unbroken and then split the others into three sets of two)

    Strength
    OHS 3X5 50kg (3mins rest)
    Could have gone heavier but I just didn't feel like it.

    WOD
    "Nancy" - 5 rounds for time of:
    400m Run
    15 Overhead Squats (40kg)
    Didn't feel tired afterwards but it drained all my energy.

  • Deadlift/C2B pullups Couplet + 800m TT Workout

    Skill
    DUs (I am starting to see some improvement on these) + Bar Muscle-ups

    WOD
    7 rounds for time of:
    7 Deadlifts (80kg)
    7 C2B pullups
    This wasn't very metabolically challenging as strength endurance played a huge role!
    But still it really fatigued my forearms.

    Endurance
    800mTT - 2:40
    Rest 5 mins
    2x800m (2 mins rest) - 3:40 + 3:39
    I think I could have been a bit faster in the time trial if I hadn't slowed down towards the end.
    Other than that it was awesome and I recovered very well between efforts!

  • Oly Lifting and Team WOD Workout

    Oly lift:

    Snatch - Max 65# - full squat landing

    Clean and Jerk - Max 85#

    Team WOD:
    Dusty was partner

    5 min on/5 min rest

    Rope climbs/sit ups (30 towel pull-ups)
    OH lunges/push ups (35#)
    Double unders/Turkish get ups (tuck jumps, 15#)

  • Clean and Jerk Max plus rowing Workout

    "Clean and Jerk Max"
    For Weight:

    <a href='/journal/movements/16'>Clean &amp; Jerk</a> 5,5,5,5,5

    53-73-83-103-113

    For Distance:

    10 Minute <a href='/journal/movements/801'>Row</a>

  • Crossfit Games Final (variation) Workout

    For Time:

    <a href='/journal/movements/1620'>Elizabeth</a>: 21-15-9 <a href='/journal/movements/5'>Power Clean</a>s (135/95), Ring <a href='/journal/movements/310'>Dips</a>
<a href='/journal/movements/1610'>Isabel</a>: 30 <a href='/journal/movements/1'>Snatch</a>es (135/95)
<a href='/journal/movements/1577'>Fran</a> (optional): 21-15-9 <a href='/journal/movements/30'>Thruster</a>s (95/65), Pull-Ups

    13 minute cap per WOD

  • Squat Snatch Workout

    Squat Snatch

    5/5/4/4/3/3/2/2/1/1

    65/85/95/105/115 1X, fail, drop, drop, 1X
    115 1X drop, drop, 1X
    125 1X, drop, drop
    135 2X

    95# 5/min for 4 mins for reps

  • 11-7-12 Workout

    15 AMRAP

    15 Snatch (technically any ground to overhead is OK) #75/55
    30 DU
    15 TTB

    Total reps 249

  • 11-12-12 Workout

    3 Sets of 5 reps Front Squats working to a 5RM

    10 Rounds

    15 DU
    10 PU
    100M Sprint

  • 11-16-12 Workout

    Front Squats
    5 Sets of 5 reps at Monday's ending weight - #185

    Push Jerk
    5 Sets of 5 reps at 11-5-12 weight plus #5 - 1@#190, 3@#185, 1@#180 (failed on the fifth rep of the last set)

  • Angie Workout

    100 Pull ups
    100 Push ups
    100 Sit ups
    100 Air Squats