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

  • 5K Row or Run ... Get Some! Workout

    Pre-WOD:
    - 10 Min minimum mobility work.

    WOD - For Time:
    5k Row or Run

  • Hurry Workout

    Pre-WOD
    Find a 1 RM Front Squat (160# PR!!!)
    Find a 1 RM Back Squat (195#, the same)

    WOD
    3 RFT
    -50 II unders

    -20 T2B (did GHD instead)

  • Snatch & Burp Workout

    Pre-WOD
    Find a 1 RM strict press (90#, not a PR)
    Find a 1 RM jerk (145#, same)

    WOD
    7 min AMRAP
    Snatch (95/65#)
    Burpees
    3-3
    6-6
    9-9
    12-12
    15-15
    Etc

  • OHS/Dips : BSRC Gym Workout

    Strength: 5-5-5-3-3-1 OHS 20,25,30,35,40,45 kgs

    Metcon:
    4 RFT
    3 Power Clean 60kgs
    6 Dips

    Time: 3m 56s

  • Crossfit Total Workout

    1 rep max of Squat, Overhead Press, and Deadlift

    Squat PR=275 lbs
    Press PR=115 lbs
    Deadlift PR=315 lbs

    Crossfit Total=705

  • Tabata This Workout

    "Tabata This!"

    Tabata Row - Damper at 7, no monitor so counted pulls 12
    Rest 1 minute
    Tabata Squat - 14
    Rest 1 minute
    Tabata Pull-up - 8
    Rest 1 minute
    Tabata Push-up - 8
    Rest 1 minute
    Tabata Sit-up - 9

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
    Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

  • Jackie Workout

    Strength/skill

    Hang Snatch (full squat)
    10 Minutes To A Heavy Single

    55#, failed on 55# the first attempt, but remembered to drive with hips and managed to get it twice. Kind of disappointed I didn't PR on this/sort of remember 55# being less difficult last time.

    Over Head Squat
    10 Minutes To A Heavy Single
    3/3/3 @ 85%; 2 Minutes Rest Between Sets

    50#, could have gone heavier, but couldn't figure out how to get the bar overhead in a wide grip...

    Conditioning

    Jackie
    For Time:
    Row 1K
    50 Thrusters (45lbs)
    30 Pull Ups

    13:21, 40# thrusters, blue + red band pull ups

    Did the row last (~4:30 for 1000m, new PR!) and it was a struggle, but stayed strong through it. Kind of bummed I went 5# lighter than Rx on the thrusters, but I didn't want to die. Slow on pull-ups, but hard to go fast when you... can't pull yourself up. Overall a killer WOD, felt I put in a good effort.

  • 5/3/13 Workout

    15 sets every minute on the minute. 2 reps every minute
    Snatches
    3@95
    3@115
    9@135

    then

    3 rounds:
    75 DU's
    21 Push Press 75#
    12 Swings 28 kg
    =10:16

  • Fran Workout

    21-15-9
    Thrusters 95/65 lbs
    Pull-ups

  • MAX SITUPS 2min Workout

    MAX SITUPS 2min