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

  • first time benching Workout

    Strength
    Bench Press
    5, 5, 5, 5, 5

    I dont remember how many but i did something like:
    65, 85, 95, 135F, 115F, 105x3

    MetCon
    5 rounds for time of:
    10 Burpees
    15 Box Jumps, 24"

  • 10x10 Workout

    Pre-WOD - Find 3RM Bench Press (255)

    WOD
    10 RFT
    10 pull ups/10 ring dips (5 rounds of each)
    100m run
    10 push ups
    100m run
    30 second rest between rounds.

  • CrossFit for Hope Workout

    "Hope"

    Three rounds of:
    Burpees
    75#/55# Power snatch (MOD 35#)
    Box jump, 24"/20" box
    75#/55# Thruster (MOD 35#)
    Chest to bar Pull-ups (MOD jumping)

    Finished 1st for women's scaled. Yay for me!!! Time to work on those pull ups...

  • Clean and Press Followed By More Clean and Press Workout

    Clean and Push Press (Barbell or Double KB)
    5-4-3-2-1

    135-155-185-205-205

    Finisher:
    Every minute on the minute Clean and Press (135/95 or double 53/35)
    1st minute - 1 c p
    2nd minute - 2 cp
    ..all the way until the person can't get all c and p reps within the minute

    Made it through 11 rounds

  • BAMF Friday Workout

    Wall Balls x 100 - 20lb
    Double Unders x 100
    Hang Power Snatch x 30 - 95/65 (85)

    NOTES: 33 unbroken to start WB's, then 15+ to finish. DU's 2 sets of 33, one of 34. HPS 10 unbroken, then 5+ to finish. Form was shit at 95, so opted for 85, which after 100 WB's was really hard. Pushed myself on this one. Practiced Pull Ups after.

  • Half a Cindy and Wholelotta Squats Workout

    Man, after The Chief and his buttload of squats, this was not what my lower body had in mind for today!

    Warm Up:
    2x
    10 Dead Lifts
    10 Power Cleans
    10 Squats

    Mobility:
    Pain ball on gluteus
    Pain ball on hamstrings
    Pain ball on feet
    Calves on wall

    Max Effort:
    Squat-tastic
    Low Bar Back Squat
    1x 8 @ 45% (135 lbs - warm up)
    1x 8 @ 65% (185 lbs)
    1x 8 @ 70% (205 lbs)
    1x 5 @ 85% (245 lbs)

    MetCon:
    1/2 Cindy
    10 Minute AMRAP
    5 Pull Ups
    10 Push Ups
    15 Squats

    Squats killed me. Never missed or dropped from the pull up bar (shockingly) but the squats were SLOW. (8 rounds plus 5 pull ups)

  • 6-7-12 Front Squats & Metcon (run, front sq, t2b, run) Workout

    Strength Training:

    Front Squats: 4x185, 4x205, 2x225, 2x245, 2x255, 2x265

    Metcon: Cashin .5 mile run then 3 rnds: 15 front squats (135lbs), 30 T2B then Cash out: .5 mile run

    Time: 28 mins - awful!!!

  • Linda Workout

    10!
    DL #280
    Bench Press #195
    Clean #140

  • Let's See Who Shows Up Workout

    *You gonna run away? Or are you gonna harden up and show up?

    Partner Up:
    Run as a partner team to the levee
    Partner 1 - run up levee and back
    Partner 2 - Overhead Swings
    -switch
    repeat 4 times

    Run as a partner team to the levee
    Partner 1 - run up levee and back
    Partner 2 - Plank Hold
    -switch
    repeat 4 times

    Run as a partner team to the levee
    Partner 1 - run up levee and back
    Partner 2 - Goblet Squats
    -switch
    repeat 4 times

    Run as a partner team to the levee
    Partner 1 - run up levee and back
    Partner 2 - Flutterkick Hold
    -switch
    repeat 4 times

    -Run back to compound. A total of 16 levee sprints per person.

  • gslp 6/8 Workout

    Warm up:
    high knees, butt kicks, karaoke, knee hugs, inch worm
    burgener warmup
    power snatch 75# 1-1-1
    power snatch to OHS 75# 1-1-1-1
    squat snatch 75# 1-1-1

    strict press 82# 2x5 1x10

    squat warm up: 75 95 115

    back squat 145# 2x5 1x15

    shrugs with straps 145# 2x15