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

  • 01-26-11 Workout

    3 Rounds
    300 Jump Rope
    30 Pull Ups
    15 Thruster 65Lbs

  • 03-03-11 Workout

    For Time:
    100 Push Ups
    200 Sit Ups
    300 Squats
    400Meter Run

  • Chunky Fran Workout

    7 Rounds:
    7 Thrusters
    7 Pull Ups

  • Squats, pull-ups and ring dips Workout

    For time:
    75 squats
    50 pull-ups
    20 ring dips
    50 squats
    35 pull-ups
    15 ring dips
    25 squats
    20 pull-ups
    10 ring dips

  • back squat 5-5-5-5-5 Workout

    There is no description for this WOD as it is stat.

  • Skill & conditioning Workout

    90 min

    1.Skill
    A. HSW practice for 15 min
    B. Butterfly pull up practice for 15 min

    2.Conditioning from TTP Engine week 2
    A.Breathing warm up
    Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
    Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
    Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed),

    B.Main set
    A. 4 x [7 Rounds on Assault bike, ski erg AND/OR rower of] 30s @ faster than MAS (Max Aerobic Speed) pace OR (RPE 7+), see notes below for details
    15s @ Rest
    Rest. 2 minutes between sets of intervals
    Total cal/set: 53, 53, 52, 52
    HR 171/185

    3.Cool down
    A. 5 minutes light easy jog/walk with nose breathing.
    B. Lunge Flow

  • CrossFit Games Open 11.6 Workout

    7 min AMRAP of:

  • 11.6 Workout

    AMRAP:

    12, 15, 18....

  • Deadhang pullups Workout

    1 set max reps.

  • shoulder press Workout

    5@ 85lbs
    5@ 100lbs
    7@ 115lbs