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

  • 6-10-13 Back Squats & Metcon (Linda) Workout

    Strength:

    Back Sq - 3x135, 3x185, 3x215, 3x245, 2x265, 2x285, 2x305, 2x325 (hurt calf flared on heavier sets)

    Metcon:

    10-9-8-7-6-5-4-3-2-1-(DL 1.5XBW), (Bench 1.0xBW), (Clean .75xBW)

    Time - 27:30

  • Partner Punisher Workout

    Skill:
    4 rounds (not for time) :
    - 6 weighted pull ups
    - 3 rope climbs (

    ) Got ALL THE WAY UP!!

    Conditioning:
    (partner up, total reps per team divided however)
    -Legion run
    50 push press (115/75) Used 75lbs
    50 box step ups with BB above in front rack position(both feet count as one rep)
    50 pull ups
    50 burpees
    -Stoplight run

  • Boat Race Workout

    3 Rounds for time of:
    Row 500 meters
    Run 400 meters
    Rest 3 minutes between rounds.
    (*First come first serve on rowers. When it is your time to row – pick first available rower and start your round.)
    Record your total time for each round. Your splits are your score

    Total Time 18:45
    Round 1 – 4:12 (2:18/1:54)
    Round 2 – 4:15 (2:12:/2:03)
    Round 3 – 4:18 (2:17/2:01)
    Hate rowing.

  • Bullseye Workout

    21 Power Cleans (95/65)
    100 Barbell Hops
    18 Power Cleans
    100 Barbell Hops
    15 Power Cleans
    100 Barbell Hops
    12 Power Cleans
    100 Barbell Hops

  • WOD Workout

    Strength:
    5×3 Thruster

    Conditioning – For Time:
    2k Row

    Finisher – For Time: (time: 4:05)
    400m Farmer’s Carry #53

  • 06.11.2013 Workout

    800m row
    18 power cleans (95/65)
    600m run
    15 front squats
    400m row
    12 back squats
    300m run
    9 clean and jerks

    RX. Slow transitions from barbell to treadmill and rower. Light weight.

  • 3rd WOD Workout

    EMOM 10x1 hang squat clean 95lb :)
    -then-
    5 rounds for time of
    -10 push press
    -60 single legged jump rope (supposed to be 20 DU)
    *finished first
    -then-

    3 rounds max handstand pushups
    10/10/6 with three abmats

  • Partner Punisher Workout

    Skill:
    4 rounds (not for time) :
    - 6 weighted pull ups
    - 3 rope climbs

    Conditioning:
    (partner up, total reps per team divided however)
    -Legion run
    50 push press (115/75)
    50 box step ups with BB above in front rack position(both feet count as one rep)
    50 pull ups
    50 burpees
    -Stoplight run
    Partnered with The Handyman

  • Pull-Ups, Front Squat Workout

    Weighted Pull-ups
    3-2-2-1-1-1-1-1
    Used 15 pound weight; some weighted, some not

    Front squat 10-10-10-10-10 reps
    135-135-145-150-160

  • CrossFit.com Main Site Workout

    WARM UP
    MOBILITY
    - Ball: Thoracic
    - Floor: Hip Flexion > Pigeon
    - Doorway: Pec
    - Band: Shoulder External Rotation (90/90)
    NASM DYNAMIC WARM UP
    2 rounds:
    - 4pt. Arm/Opp Leg Raise, 15/side
    - SLRDL, 15/side
    - Front Lunge with Rotation (toward front leg), 15/side
    OLY WARM UP
    - Pendlay
    OUTLAW BBG
    a. EMOM for 5 minutes:
    - 2 Hang Squat Cleans @ 70%
    155 - Worked on shoulder shrug and getting under the bar FAST.

    WOD
    21-15 and 9 rep rounds of:
    - Left-arm Kettlebell snatch (53/35#)
    - Right-arm Kettlebell snatch (53/35#)
    - Pull-ups

    Time: 7:32 Taped over my already destroyed hands + wore gymnastics grips to prevent more tearing. They worked perfectly!