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

  • 7-26-2011 Workout

    8 Rounds for time of:
    100M Run
    20 Pushups
    10 T2B

  • Gymnastics + weightlifting + strength Strength

    145 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 35
    - BCTB x 25 (singles)

    2.WL
    A. Snatch from the blocks (just above the knee)
    - Build up to heavy single from the block in 12 minutes
    - + 2x1x70 %

    B. Snatch pull
    - Not done

    C. Snatch balance + OHS
    Find heavy 1+1 in 10 minutes
    - 25 30 35 40 45 47.5 50 kg

    3.Accessory
    EMOM12
    1. 10+10 side plank raises
    2. 40 s. DB squat snatches, alternating - 12 reps, 25 lbs
    3. 4+4 One leg jump to low box/plate pile

  • CrossFit Totals Workout

    CrossFit Totals- 500!

    Back Squat 190# PR (from185)

    Shoulder Press 70#

    Deadlift 240# PR (from225)

    480 last time, So happy! Deadlifts felt great! Failed at 200# for back squat twice so that was disappointing but still a PR by 5#. Shoulder press didn't change but that isn't really a surprise :)

  • Hatefull 8 Workout

    8min EMOM
    8 Wall ball
    8T2B

  • Run & Burpees Workout

    Run 1mi
    50 burpees
    rest 2min
    50 burpees
    Run 1mi

  • 20min AMRAP Workout

    AMRAP 20min
    20 pull up
    20 squats
    20 double unders

  • Powerbuilding dag 3 Strength

    A: 8min emom
    3x clapping push ups
    B: CGBP 5rm@ RPE7 + 2 delad sets @90%
    C: Superset x3
    C1: Shoulder press x8
    C2: DB row x8-12/arm
    D: Ocklusionsböj @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set
    E: Ocklusionscurls @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set

  • Nicole Workout

    “Nicole”

    20min AMRAP

    400m Run

    Max Pull ups

    After run, do as many pull ups as you can without coming off from the bar. When you come off the bar, you run another 400m before doing pull ups again. Score is total pull ups, NOT rounds.

    83 in 7 rounds as follows:

    20
    15
    10
    10
    8
    10
    10

    I got a little sloppy in the middle, but felt good at the end. The new girl in our class (don't know her name) ran like a frickin' deer...tried to stay with her. My PR was 96 back in early May, so this was a little weak for me.

  • Bit of a Grind WOD Workout

    Complete 5 rounds for time:

  • Back Attack 5 Workout

    Wide grip pull-up (strict form):
    BW (84kg) + 15kg x 8 = 792
    BW + 20kg x 5 = 520
    BW + 20kg x 4 = 416
    TOTAL = 1,728

    Bent over barbell row:
    60kg x 8 = 480
    60kg x 8 = 480
    60kg x 8 = 480
    TOTAL = 1,440

    Seated Cable Row:
    68kg x 8 = 544
    75kg x 8 = 600
    75kg x 8 = 600
    TOTAL = 1,744

    Reverse Cable Fly:
    3.75kg x 8 = 60 (each arm)
    3.75kg x 8 = 60
    3.75kg x 8 = 60
    TOTAL = 180

    GRAND TOTAL = 5,092