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

  • Crossfit Games Open WOD 12.5 Workout

    7 Minute AMRAP
    -3 Thruster (100,65)
    -3 CTB Pull Up
    -6 Thruster
    -6 CTB Pull Up
    -9 Thruster
    -9 Pull Up
    -12 Thruster
    -12 Pull Up
    -15 Thruster
    -15 Pull Up
    ETC.......

  • 5/3/1 Shoulder Press (Cycle 3 - Week 1) Workout

    Strict press:
    5 x 95
    5 x 110
    8 x 125

    Assistance:

    Chin Ups:
    5 x 10

    Ring Dips:
    5 x 10

    Nothing flashy, but a good workout. My shoulder is finally feeling good again.

  • Carry On Workout

    Pre-WOD: Find 1 Round Max Bench Press (275lbs)

    WOD: 3 Rounds For Time: (25 minutes max)
    -400 meter Run
    -200 Meter Plate Pinch Carry: Each Hand (25)
    -200 Single Under
    -50 Sit Up

  • 1 hour biking Workout

    Vondelpark - center- home

  • Dead lifts, Air squats, & 800 m sprints Workout

    Two rounds for time:
    10 dead lifts (163 lbs)
    50 Air squats
    800 m sprint

  • Grace Workout

    30 Clean and Jerks for time:
    135#/95#

    Then do 4' Tabata Double Unders: count total reps

  • 03.05.2012 WOD Workout

    15 minutes to find 3rm of Front Squats

    Then,

    15 min AMRAP

    5 HSPU

    10 Front Squats 95/65

    20 Double unders

  • Annie Workout

    "Annie" for time:
    50-40-30-20-10
    Double-unders (did double the amount of single unders)
    sit-ups

    9:42

  • Westside Lower Body Wave 1 Workout

    1 RM Backsquat -> 180#
    Rack Deadlift 3x10 @ 60% (135#)
    Reverse Hyper 3x10 (unloaded)
    Overhead med ball cleans (#14)

  • Invictus June 17 2014 Strength

    Total 105min

    2 sets of:
    Row 300m
    8 HSPU 1 abmat
    12 T2B

    A.
    Every minute, on the minute, for 12 minutes:
    Minute 1 – Strict Handstand Push-Ups x 6-12 reps
    5 reps 2 abmat + tk, 4,3,3 reps 2 abmat + 5 kg plate
    Minute 2 – L-Seated Dead Hang x 30-45 seconds
    (assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
    35, 30, 35, 35 seconds
    Minute 3 – Unbroken Double-Unders x 40 reps
    40, 40, 40, 40

    B.
    Every two minutes, for 16 minutes (8 sets):
    Push Press + Split Jerk
    (Pause for 3-4 seconds in the split jerk receiving position before recovering.)

    Build over the course of the 8 sets.

    C.
    Strict Overhead Press
    * Set 1 – 5 reps @ 50%
    * Set 2 – 5 reps @ 60%
    * Set 3 – 5 reps @ 70%
    * Set 4 – 3 reps @ 85-90%
    * Set 5 – 3 reps @ 85-90%
    * Set 6 – 3 reps @ 85-90%
    * Set 7 – 3 reps @ 85-90%
    * Set 8 – 10 reps @ 55-65%
    Rest 2 minutes between sets.

    Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

    D.
    Every 8 minutes, for 24 minutes (3 sets) of:
    Row 1000 Meters
    20 Burpees Over the Erg > 15
    20 Push Press (115/75 lbs) = 34 kg > 30 kg x 15 reps
    Results: 6.58, 6.59, 7.37
    Avg/max HR 179/193

    E.
    1000m row