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

  • Fran Workout

    AMRAP in 4 mins
    15 Thrusters
    15 Jumping Pull Ups or Ring Rows

    15 Thrusters
    15 Jumping Pull Ups or Ring Rows

    15 Thrusters

    75 Total

  • Weighted Dips Workout

    Max Reps 50 Pound Weighted Dips

    9/7/8/7/6/7

  • Warmup Workout

    3 Sets -
    30sec Ring Dip Support (hold arms externally rotated)
    8 Single Leg Landmine RDL
    15 Banded Hip Thrust

  • The non-flying dutchman Workout

    30 minuten zoveel mogelijk rondes :
    30 double-unders
    30 pullups
    30 squats

    Scale Teamup 50/50 30min

    6 rondes + 30 DU

  • Open Wod 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.

  • 4/5/13 Workout

    WOD
    15 AMRAP
    5 Box Jumps 30/20
    5 Jumping Lunges each leg
    5 Wall Balls 20/14
    5 Ply Push-ups
    200m Row Sprint

    Or

    13.5
    AMRAP in 4 min
    15 Thrusters 100/65
    15 Chest 2 Bar Pull-Ups
    Scaled
    15 Thrusters 75/45
    15 Chin 2 Bar or Jumping Pull-ups

  • Chest to bar Workout

    3RFT
    12 jumping chest to bar pullups
    50 supermans
    400m run
    23:19

  • 04.03.13 Workout

    Max effort row- 1min
    Rest 1 min
    3 rounds. Post total meters to score <--777

    Rest 10 minutes, then,

    7 Rounds
    10 Overhead squats 95/65 (MOD: 55#)
    10 KBS 1.5/1p

    Having vertigo this week so the first 2 rounds of OHS felt like I was on a cruise ship.

  • 04.05.13 Workout

    Shoulder Press 5-5-3-3-1-1 35-35-45-50-55-60-fail

    Then,

    3 Power cleans 205/145

    10 Burpee pull ups

    5 rounds
    had a hard time w/85# the first few practices but then it clicked. @ end of wod, added 95# & got it for the first time! it's in my head...and obviously it is the only thing rattling up there.

  • Open WOD 13.5 Workout

    WORKOUT 13.5

    Complete as many rounds and reps as possible in 4 minutes of:
    100/65 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.