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

  • Fury (Modified) Workout

    Pre-Wod:
    Front Squat: 5 (1 second at the bottom); 4 (2); 3 (3); 2(4); 1 (5)
    (65-75-85-95-105)

    7 Minute AMRAP
    10 Kettlebell Swings (25)
    10 Goblet Squats

    (I had a vitamin B12 shot today and it made me feel really queasy... so I requested a lighter WOD than what was on the board.)

  • ringdips Workout

    AMRAP 16′
    200m Run
    10 KB Swing (16kg)
    10 Ring Dips (1 foot support from toes)

    5 rounds + 200m run

  • "Elizabeth" Workout

    Spend 5 minutes practicing Skin-the-Cat's on the rings.

    Strength

    Shoulder Press @ 20X1; 6 sets of 3; rest 90 sec btwn sets

    WOD

    "Elizabeth"

    21-15-9 for time:

    Power Clean (135/95#) - 115
    Ring Dip

  • Strength WOD Workout

    Strength WOD

    6 sets:

    Back Squat @ 20X0 x 3 reps (185)
    Chest-to-Bar Chin-up x 8 reps
    Sprint uphill to telephone pole
    Rest 3-4 minutes between sets.

    Cool-down

    Accumulate 5 mins in a plank hold; be creative with variations.

  • Firefighter Challenge Crossfit Style Workout

    21-15-9 Reps for Time:

    -Hose Load Cleans
    -Hose Load Step-Ups (20 inch tailboard of firetruck)
    -35# Dumbbell Swing
    -Pull Ups

    Full PPE with pack on air.

    Completed at 12:10 with 990 psi remaining

  • Grace Workout

    Shoulder Press 3-3-3-3-3

    Then,

    “Grace”

    For time

    Clean & Jerk 30 reps 135/95

  • No Breaks Workout

    Pre Wod:
    1 round of max strict pull ups- 11

    WOD:
    - 50 Clean and Jerk - 135/95# (hands must stay on the bar, cannot drop it from the top.)
    - 50 Ring Dips
    *in as few sets as possible for each. one minute breaks for each.
    - 5 minutes total of a plank hold (from elbows or hands).
    *with the fewest breaks possible.

    C&J - 10? rounds at 135 lbs
    RD's - somewhere around 12 or 13 rounds. I lost track of count. These were hard.

  • Juicing Annie Workout

    Juicing Annie
    50 Double Unders
    50 Sit-ups
    5 Muscle-ups
    40 Double Unders
    40 Sit-ups
    4 Muscle-ups
    30 Double Unders
    30 Sit-ups
    3 Muscle-ups
    20 Double Unders
    20 Sit-ups
    2 Muscle-ups
    10 Double Unders
    10 Sit-ups
    1 Muscle-up

    Muscle-ups scaled as JMU

  • 10/2 WOD Workout

    Warm-up
    5 rounds:
    Deadlift 5-4-3-2-1
    3 muscle-ups

    Strength:
    Thrusters (95#) 5 x 5

    WOD: Deck of Cards
    Hearts: pushups
    Diamonds: pull ups
    Spades: sit ups
    Clubs: squats

  • Grace Workout

    Shoulder Press 3-3-3-3-3 50x50x55(2)x50x50

    Then,

    “Grace”

    For time

    Clean & Jerk 30 reps 135/95 MOD 75

    Tried to get a new PR but was off by 30 seconds. Maybe next time!