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

  • SDHP, Burpees, Double Unders Workout

    Find 2rm of Snatch Balance (

    ) 50#

    Then,

    3 rounds

    15 Sumo deadlift high pull 135/95 (MOD: 65#)

    20 Burpees

    25 Double unders

  • Sweat Box Workout

    In teams of 3 for time:
    240 KB Halos @ 44#
    240 KB Taters @ 53#
    240 KB Push Presses @ 53#
    Split up each member does 4 rounds of 20 at a time. Each member must complete 7 burpees after each round before the next member starts their round.

    Strength:
    10 rounds 1:00 work/1:00 rest
    4 Squat snatches @ 155# each minute

  • Snatch-Strict Press-Ring Dips-C2B-Burpees-DU Workout

    A.Six sets of:
    2-Position Snatch
    (high hang, then mid-thigh)
    Rest 2 minutes between sets.
    Use approximately 5% more of your 1-RM than you used last week for the 3-position snatches.

    81-88-99-103-108-110…these felt pretty solid

    B.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.

    In #: 45-55-65-80-80-80-80-60

    C.Three sets of:
    Ring Dips (with a hold) x 10-15 reps @ 20X2
    (externally rotate at the top, thumbs out and hold for 2 seconds)
    Rest 30 seconds
    Weighted Chest-to-Bar Pull-Ups x 8 Reps
    (all weighted pull-ups should be strict – a little bit of body english at the top is acceptable)
    Rest 30 seconds

    Ring dips done…was able to do them mostly in sets of 3-4 rather than singles and doubles like last week. C2B done unweighted (sup grip).

    D.For time:
    20 Burpees
    80 Double-Unders
    15 Burpees
    60 Double-Unders
    10 Burpees
    40 Double-Unders
    5 Burpees
    20 Double-Unders

    6:14…burpees were fine but only the 40 and 20 DU were unbroken. Need to work on higher rep sets.

  • Skills-Cleans-Front Squat-KB Swing-C2B Workout

    A.Three sets, not for time, of:
    Muscle-Ups x 2-6 unbroken reps
    L-Sit x 30-45 seconds
    Double-Unders x 30-40 reps

    Instead of muscle ups was trying to work on hips to rings.Back to Paoli drills afterwards to start working from the beginning. L sits were 30 sec but legs were dropping (feel like quads will cramp if I leave them fully extended).

    B. Every minute, on the minute, for 12 minutes:
    Clean & Jerk x 1 rep
    Minutes 1-2 = 70% of 1-RM
    Minutes 3-4 = 75% of 1-RM
    Minutes 5-6 = 80% of 1-RM
    Minutes 7-8 = 85% of 1-RM
    Minutes 9-10 = 90% of 1-RM
    Minutes 11-12 = 95% of 1-RM

    117-123-132-141-150-156# (all reps completed, felt really good on these)

    C.Front Squat
    * Set 1 – 3 reps @ 80% of 1-RM
    * Set 2 – 2 reps @ 85-90%
    * Set 3 – 1 rep @ 90-95%
    * Set 4 – 5 reps @ 65%
    * Set 5 – 5 reps @ 70%
    * Set 6 – 5 reps @ 75%
    * Set 7 – 5 reps @ 80%
    * Set 8 – 4-5 reps @ 85%
    Rest 2 minutes between sets.

    161-180-191-130-141-150-161-170# (x5) (felt good here too)

    D.Ten sets for max reps of:
    20 seconds of Kettlebell Swings (32/24 kg)
    20 seconds of Chest-to-Bar Pull-Ups
    20 seconds of Rest

    12/3, 12/3, 12/2, 12/3, 12/3, 12/2, 12/2, 12/1, 12/2, 12/3

  • Ryan Workout

    5 rounds of:
    * 7 muscle-ups
    * 21 burpees

    I got stuck on the last muscle-up for a while. Grrr..

  • WOD 080312 (Pushmore) Workout

    Kettlebell Press 3-3-3-3-3, Left & Right
    *Compare to 071712.
    then:-
    In 15 minutes, complete as many rounds as possible of:
    Run 400m
    30 Wall Balls @ 10kg/5kg
    20 Knees-to-Elbows
    Beginner: Scale movements and load as necessary.
    Advanced: Sub KTEs with Toes-to-Bar.

    Result:- 12,16,20,20,20 , 1R+400M 19WB

  • KS LEO Summer Games Crossfit Team Comp Workout

    3 person team
    AMRAP in 5 minutes:
    45 lb Kettlebell Swing
    Hand Release Push ups
    Walking Lunges

    The person doing KB Swings is stationed about 25 yards away from the person doing Push ups. The person doing the walking lunges may start at either station. On the go command all persons start. Once the walking lunges reaches the person at the opposite end, they switch movements. This continues for 5 minutes. The only reps counted towards the teams scores are the reps of KB Swings and Push ups.

    We took 3rd place in the event with 313 reps. The winning team had 333 reps, 2nd place had 330. Most teams were 300+ reps.

    This was a fundraiser for Special Olympics.

  • Run, KB Swings, DU's Workout

    Jump Rope Training

    Spend 10:00 working on double-unders. Those proficient at double-unders, attempts triple unders….

    Conditioning:

    A. For Time

    1000M Run
    75 kb Swings 53/35
    100 Double Unders

    9:11RX

  • Kettle bell snatches, Kettle bell lunges, Toes to bar, Row Workout

    3 rounds for time:

    5x kb snatch (53/35)
    5x kb lunges (53/35)
    5x kb snatch
    5x kb lunge
    20x toe to bar
    250 m row

    Man this was tougher than it looked. I did first set of t2b unbroken, 2nd set: 11+ 5 + 5 3rd set: 10 + a bunch of 1s and 2s

  • b ball Workout

    B ball 1 hour