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

  • The Chief Workout

     AMRAP 3 minutes of: 
    • 3  Power cleans (135/95)
    • 6 Push-ups
    • 9 Air Squats
     Rest 1 minute. Repeat for a total of 5 cycles.
    Post completed rounds for each 3 minutes. Add all rounds for total.  Only full rounds count.

    4, 4, 3, 3, 3

  • Black and Gold Workout

    Seven Rounds for Time:
    12 Push Press (95/65)
    6 Ring Dips

  • Brenton Workout

    Five rounds for time of:
    Bear crawl 100 feet
    Standing broad-jump, 100 feet
    Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.
    * You will have the option to do this outside. Wear gloves if possible for the bear crawls.
    ———————————————————————

  • Nancy Workout

    Five rounds for time of:
    400 meter run
    95/65 pound Overhead squat, 15 reps
    Post time to comments
    * Compare to December 11, 2012

  • WOD Workout

    AMRAP in 3 Minutes:
    Hand-Release Push-Ups

    Conditioning – 3 Rounds For Time:
    10 Hang Cleans (#150)
    20 Pistols (scalled with green band on pole)
    500m Row

    Finisher –
    30 x GHD Sit-Ups

  • June 22 Workout

    2 rounds
    Row 500m
    Rest 30 seconds
    Run 400m
    Rest 1 minute
    Row 300m
    Rest 30 seconds
    Run 200m
    Rest 1 minute

  • "Fight Gone Bad" Workout

    1 min each of
    -SDHP
    -box jumps
    -push press
    -row
    -wall balls 14lb 9ft
    -rest
    x3

  • Sprints + Weighted Pullups Workout

    Skill
    2x30 seconds L-sit Hold (60s rest)
    Crappy form!

    Strength
    3x6 Strict Weighted Pullups (25kg)

    Sprinting/Running
    800m Run + Sprint drills + Dynamic stretching (Warm-up)
    Sprints - 3x10m, 3x60m
    5xMax Effort Broad Jumps
    800m Run + Static Stretching (Cooldown)

  • Back Squat, Shoulder Press Workout

    Back squat 5-5-5 reps
    245-245-245

    Shoulder press 5-5-5 reps
    120-120-120

    Bar dips
    8-8

  • Crossfit Workout

    3x10 back squat 125lb
    5x20 hand to shoulder
    then
    21-15-9
    -KB swing 1.25 pood
    -wall ball
    -TTB (knees to elbows, fucking puss)
    then
    3 sets max effort ring rows
    9/8/5