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

  • CrossFit Endurance - 20Jul11 - Coach Amelia Workout

    800m Run
    4 rope climbs (I think it was a 20' mark?)
    35 push-ups
    800m Run
    9 rope inversions
    30 push-ups
    800m Run
    6 rope inversions
    25 push-ups
    800m Run
    3 drop inversions
    20 push-ups

    ========================

    This workout was just brutal. Ultimately very unhappy with my time but I did at least do 4 rope climbs, I've never done them in a CrossFit workout so this was something new, sadly I couldn't continue and RX the rope climbs, I was rubbed very raw on my shin and it hurt just to have the rope touch it (even through socks!)

    Today was also the first time I actually felt terrible after a WOD, so terrible I was constantly dizzy, couldn't speak without getting light headed, took almost an hour to even feel 'fine'.

    UGGH, all I gotta say.

  • TCF 160412 Workout

    #MetCon | 1 round for time of:

    • 20 sprint (10 mt) + burpee complexes
    • 20 BB deadlifts (30/16 kg)
    • 20 crawl (10 mt) + kneeling complexes
    • 10 SB cleans (20/10 kg)
    • 20 SB overhead farmer’s walk (20/10 kg) (10 mt) + tuck jump complexes
    • 10 BB hang power cleans (30/16 kg)
    • 20 bear crawl (10 mt) + pike push-up complexes
    • 20 SB shoulderings (20/10 kg)
    • 20 zigzag sprint (10 mt) + 10 single unders complexes

  • Outlaw + accessory Workout

    Before Class:
    Pull Ups 3 sets 2 reps 50 pounds (PR)
    EMOM 5 minutes - 5 toes to bar

    Class:
    5x5 Deadlift at 75% 1RM (253lbs)

    5 rounds for time, 13 minute time cap:
    6 Deadlifts 115
    6 Burpees 115
    5 Power Cleans 115
    5 Chest-to-Bar pull ups
    4 Thrusters 115
    4 scaled muscle ups (2 ring rows + 2 ring dips = 1 rep)

    3 rounds + 18 reps

  • The Bodyweight Bonanza - Week 4 Workout

    Hollow Holds – 5 sets of 30 seconds to 60 seconds.
    Superman Holds – 5 sets of 30 seconds to 60 seconds.
    Ring support – 5 sets of 30 seconds to 60 seconds followed by bottom support of 10 seconds or more.
    Pistol to box – 5 sets of 5 reps.

  • Aerobic work + Gymnastics Workout

    AM: 40 min
    60 s. run/60 s. walk
    5.65 km, 7.10 min/km
    HR 129/153

    PM: 80 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 16 x 1

    2.Gymnastics capacity
    - Not done

    3.Gymnastics accessory
    - Not done

  • 10rft hps, push ups, du Workout

    10 rounds
    10-9-8-7-6-5-4-3-2-1 hps 50 KG
    15 push ups
    30 du

  • Fascia Method Workout

    Kehonhuoltoa

  • Endurance WOD Workout

    A. In five minutes
    800 m run or 65/50 cal row

    B. 5 min amrap
    30 double unders
    15 KB swings
    8 burpee pull ups
    Rest 90 s between intervals. Alternate A/B for a total of 6 intervals.

  • amrap12 burpee, ohs, dl Workout

    Amrap 15 of
    5 burpee
    7 ohs 80 kg
    9 dl 140 kg

  • Tempausta blokeilta Strength

    6x3 50-70%
    6x2 70-80%
    4x1