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

  • Squat-Jump-Push-Swing (Tarzan) Workout

    Pre-WOD: 3 x 8 Back Squats (65, 75, 85)

    WOD: 12 minutes AMRAP

    3 Box Jumps (22")
    6 Hand Stand Push Ups

    9 Kettle Bell Swings (35#)

    8 rounds + 3 KB Swings...I used the 18" box (but jumped them all instead of just stepping) and used two ab mats for my HSPU. I did go Rx'd on KB swings.

  • 05-04-11 Workout

    15min. AMRAP

    10 KB Swings (35lbs)
    20 Oly. Bar Push Press ( 45#)
    30 Moun­tain Climbers

  • Wednesday 111026 HQ WOD Workout

    Complete as many rounds as possible in 20 minutes of:
    3 Wall climbs - Subbed HSPU
    10 Up-downs
    5 Parallette pass-throughs (forward + back = 1)
    10 Grasshoppers (right + left = 1)

    For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

    http://www.crossfit.com/mt-archive2/007960.html

  • Reverse Hypers Strength

    Reverse Hypers 3x12

  • 05-03-11 WOD Workout

    Skill: Snatch

    WOD:

    3 Rounds for Time:

    25 Box Jump 24/20

    200m Run

    25 Wallball 20/14

    200m Run

    25 KBS 1.5/1 pood

  • Day 2.3 Workout

    Tabata training; seated row, 19kg

    5x Kettlebell complex:
    - 30m Walking swing (12kg)
    - 10x Goblet squat (20kg)
    - 10x each arm, Deadlift (20kg)

    3x
    Straight arm dumbbell plank row (4kg db, 10x each arm)

    3x
    10x Med ball shoulder pass (6kg)

    3x
    - 10x plate swing (2x 5kg barbell plates)
    - 10x overhead squat (10kg barbell plate)
    - 10x barbell bench press (10kg)

    3x
    Pallof band press (red band, 10x left, 10x right)

  • Front Squat 5RM - 110504 Workout

    Front Squat 5-5-5-5-5 reps

    135, 155, 170, 185, 195

  • Jeremy Workout

    SKILL: Snatch 2nd & 3rd Pull

    WOD:

    Jeremy

    21.15.9

    OHS 95lb

    Burpees

    I will take this time in a heartbeat seeing as though I consider the OHS an exercise straight from hell.

  • Jeremy Workout

    SKILL: Snatch 2nd & 3rd Pull

    WOD:

    Jeremy

    21.15.9

    OHS 95/65

    Burpee

    I could only do 30lbs on my ohs.

  • Jeremy Workout

    SKILL: Snatch 2nd & 3rd Pull

    WOD:
    Jeremy
    21.15.9
    OHS 95lb
    Burpees

    Felt great to RX this one (with the weight), I was concerned with the 95lbs at first since OHS is VERY VERY hard for me, but pushed through. Even though my time was longer I was happy to perform each rep properly.

    Didn't get the RX at the gym due to my burpees snaking. Need to get the hips and chest up at the same time!