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

  • "Jacinto Storm" Workout

    For Time:
    69 Double-Unders
    69 Air Squats
    69 Push-Ups
    69 Pull-Ups
    69 Wall Ball Shots 9/6kg (20/14 lb)
    69 Kettlebell Swings 24/16kg (1.5/1 pood)
    69 Deadlifts 43/30kg (95/65 lb)
    69 Double-Unders

    Background: Competitive CrossFitter, Jacinto Bonilla @crossfit1939 created this workout to celebrate his own 69th birthday in 2008 (born July 3, 1939). Every year since he then, Bonilla — a grandfather (of 12) — has added one repetition to his signature birthday workout, also known as the “Jacinto Storm.” And it’s gone viral, with CrossFit-ers around the world partaking in "Jacinto Storm" to honor the septuagenarian New Yorker."

    "Jacinto Storm is a remarkable feat for even dedicated CrossFit enthusiasts — let alone one with nearly eight decades on Earth under his belt. For this birthday workout, Jacinto gave final words of wisdom to nearly two dozen people (the majority of whom were approximately half of his age) who came to do the workout alongside him at CrossFit Hell’s Kitchen. “Don’t hurt yourself,” the bald-headed senior with a fuzzy white mustache and beard cautioned." -Today Show

    We first found this workout posted by CrossFit South Brooklyn @crossfitsouthbrooklyn. Jacinto also trains at CrossFit Virtuosity @crossfitvirtuosity.

  • Grunt Workout

    3*
    20* V Ups
    15* Ring Row
    10* KB press R/L
    20* Plate hops

    50* Burpee Box Jump Over
    50* Double DB Hang Clean & Jerk
    10* Rope Climb

    3*
    30* Push Ups
    10* Strict Pull Ups

  • Tabata more tasks Workout

    "Tabata more tasks"

    60 shoulder press @ 45#
    50 SDLHP @ 45#
    40 burpees
    30 knees to elbows
    20 medball cleans @ 20#

    Buy in = 4x4 OH squat
    95-115-135-155

  • DL's & Burpees Workout

    WOD:

    Five rounds for time of:

    5 Deadlifts (275/185)
    10 Burpees

    Post time to comments

  • 17.2.2021 Russian Deadlift Workout

    Maastaveto 3 x 3 x 95%

    Boksihypyt 6 x 3

    Row/Bike Ergo 20 min .

  • Back squat Strength

    3x10
    Rest 2min...

  • 90 min concept bike Workout

    90 min concept bike pk

  • "PSYCHO" // EMOM Workout

    For 30 minutes

    EMOM following this order:

    Minute 1: 20 cals @ assault bike (Or as many as possible if below 20)
    Minute 2: Max burpees over the sandbag
    Minute 3: Bear hug carry heavy sandbag
    Minute 4+5: Break

  • Annie Workout

    Goodmorning Wide Stance 2RM -155. Could be 165, tried and failed on 175 but didn't have time to try it. Mental note to try again next time I'm at the box.

    5min Rest Then:

    Annie

    50.40.30.20.10

    Double Unders - modded to ball/bar jumps 2 for 1

    ABMAT

    Spent the first minute trying to get DUs, they weren't coming so I modded on the fly.

  • Snatch drill Strength

    High hang snatch + hang snatch no feet 2+2