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

  • 4/4 WOD Workout

    1000m row TT
    Completed in 3:49
    then,
    “Annie”
    50-40-30-20-10
    Double-Unders
    Butterfly Sit-Ups
    -2:1 singles or scale down double unders
    -10:00 cut-off

    Completed in 8:59

  • Running and squats WORKOUT Workout

    3 rounds for time of:
    1000 m Run
    50 Air Squats

  • 10K Workout

    Run 10 Km

  • 13.5 Workout

    4 minute AMRAP of:
    15 Thrusters (100 / 65 lbs)
    15 Chest to bar Pull-ups
    *4 minute bonus for every 90 reps (3 rounds) completed as listed below:
    If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 mins.
    If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 mins.
    If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 mins.

    //

    13.5 score: 15
    65# for first 15, then 53
    jumping C2B pull-ups

  • Frankenchipper Workout

    WOD: Time: 29:53 (PROM HSPU)
    For Time:

    • 500 Meter Row
    • 400 Meter Run
    • 21 Kettlebell Swings (53/35)
    • 12 Pull-Ups
    • 50 Barbell Thrusters (45/33)
    • 3 Rounds of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
    • 30 Box Jumps (24/20)
    • 21 Handstand Push-Ups
    • 30 Knees-To-Elbows
    • 30 Double Unders

  • 4.3.2013 - Athlete's Challenge Workout

    WOD -
    10 min AMRAP of
    10 burpee box jump
    15 sit up
    20 double unders

    4+2 Situps

    3x8 Front Squat @ 205
    3x5 OHS @ 135

    If you dare. . . 13.5 @7pm - nope!

  • EMOM x18 Workout

    1. DU x50
    2. Ring Mu x5
    3. DB-Clean & jerk (2x22.5kg) x6

  • 2013 Crossfit Games Open 13.5 Workout

    CrossFit Games Open 13.5

    Complete as many rounds and reps as possible in 4 minutes of:
    - 100 pound Thruster, 15 reps
    - 15 Chest to bar Pull-ups

    If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
    If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
    If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
    Etc.

  • Easter & Jules Workout

    Warm Up:

    2 Rounds

    25m TS
    25m KH
    25m LR
    25m PNF
    250m Run
    25m IW
    25m Spider Crawl
    100 Skips

    EASTER CHALLNEGE
    250m 20kg ball run (8:22 -- 5ppl)

    WOD

    3 Rounds

    10 Burpee Box Jumps
    20 AMBAT Sit ups
    30 Push up Release
    10 Burpee Box Jumps
    20 Wall Ball (20)
    30 Reverse Crunches
    10 Burpee Box Jumps
    20 KB Swings (16)
    30 Ball Squats

  • WEEKEND! Workout

    Warm Up:

    150m Run
    10 bench jumps
    150m Run
    10 Pass through
    10 squats
    10 knee hug sprawl

    8x plank/push ups (20/10)

    WOD:

    15 mins AMRAP

    10 pull ups
    25m IW
    100 Skips

    5 min rest

    Clean Jerks PB (83)