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

  • Wendler 5/3/1, week 2: Press & Deadlift Workout

    5/3/1 week 2
    rest 1-5 min

    OH Press
    warm-up
    25x5, 30x5, 35x3

    working set
    40x3, 45x3, 50x3+ (12) (1RM @67#)
    3x10 @ 35#

    Deadlift
    warm-up
    60x5, 75x5, 90x3

    working set
    105x3,120x3, 135x3+ (15) (1RM @176# )
    3x10 @95#

    Shortened the accessory work to save time, plus I have a WOD later today.

  • 1-800 Swing Push Workout

    Pre-WOD:
    - Work up to a heavy 3 rep max Power Clean- 205
    - Work up to a heavy 3 rep max Strict Press- 125

    WOD - 8 min AMRAP:
    - 800M Run
    In the time remaining, complete as many rounds as possible of:
    - 10 KB Swings (53#,35#)
    - 10 HRPU

    Finished at 5 rounds plus 7 KB swings

  • 13.5 Workout

    Complete as many rounds and reps as possible in 4 minutes of:
    100 pound Thruster, 15 reps
    15 Chest to bar Pull-ups

    If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes

    I was able to get through my 15 reps of Thrusters with little or no effort, and I almost got through the set unbroken. For the Pull-Ups, I did a reverse grip, with a double kip, and with the help of a number of people, I was able to get my chest to the bar 12 times! There were definitely a few no-reps, but I have never got my chest to the bar that many times in my life!

  • AMRAP deadlift/clean 1,2,3,.... 10 Pylo PUs, shuttle Workout

    Strength
    Squat 5rm
    then perform 2×5 @ 90% of 5rm - 95
    Press 1-1-1-1-1 - 45-50-55-60-65

    Wod
    Amrap in 10 minutes
    1, 2, 3, 4 Deadlift to a Hang Power Clean 135/95 - 73 lbs
    10 plyo push-ups - girl push ups
    10 Yard Shuttle x 4 (So you will have finished and traveled 40 yards each round)
    (Push ups and shuttle stay constant, add a rep to bar complex each round)
    Score is total rounds completed = 6 rounds 2 DLtHPC

  • Wendler 5/3/1, week 1: Press & Deadlift Workout

    5/3/1 week 1
    rest 1-5 min

    OH Press
    warm-up
    25x5, 30x5, 35x3

    working set
    40x5, 45x5, 50x5+ (8) (1RM @63#)

    5x10 @ 30#
    chin-ups 5x10

    Chin-ups were a mix of regular, negatives, and 1 set as banded.

    Deadlift
    warm-up
    75x5, 90x5, 110x3

    working set
    120x5, 140x5, 155x5+ (2) (1RM @166# )

    5x10 @90#
    hanging leg raises 5x10

    The calculator I use for deadlifts seems very off for me. I can lift 205 for 1 rep, but according to the rep ratio it says 166#. I based the program on 205, but I think 166 is more accurate and will have to reduce the weight for the next few weeks. I'm working on getting knees to elbow for the accessory work, not much left in me by the 5th set.

  • Deadlift - Push Jerks - Row Workout

    15min AMRAP
    5x Deadlifts (95/65)
    10x Push Jerks
    300m row

  • "The Virg" Workout

    100 Double Unders
    25 HSPU
    75 Double Unders
    25 Burpees
    50 Double Unders
    25 Knees to Elbows
    25 Double Unders
    25 KB Swings @ 32kg (2 pood)

    Subbed #50 Dumbell Swing

  • Deadlifts, Ring Dips, Boxjumps, HSPU Workout

    7 Deadlifts (105#)
    7 Ring Dips (MOD: dips w/green band)
    7 Box jumps (24")
    7 Handstand pushups (MOD: off of box w/1 ab mat)

    7 rounds.

    Found the handstand push ups tough, even off the box. and was excited to conquer the 24" box for the first time in a workout!

  • Crossfit Open 13.5 Workout

    4min AMRAP up to 90 reps
    15 Thrusters 100/65
    15 C2B Pullups

    If you make 90 reps, it continues to 180 reps in 8 min of same perpetually.

    I did the 65# thrusters in sets of 5. Heavy but felt good. And then did my first chest to bar EVER!!! I used my patented froggie style and got 4 of them in. After that, I could get my chest parallel to the bar but couldn't get that last inch or two ... to touch it (NO REP!) Each time I did touch it, it hurt my elbow. Need to work not only on kipping but a wider grip to make it easier to touch my chest to the bar. Very happy with results!

  • CFP: Rope climbs Workout

    Warmup:
    3 x 20 sec jumping jacks, mountain climbers, situps; spider-mans; scapula pushups; scorpions.

    Strength & skill:
    15 min rope climb practice

    Getting much better at this, which is weird because I once thought I'd never get up there. But doing better with the J-hook technique. Got almost all the way to the top, and stopped mostly because I got chicken. I could've climbed the rest.

    WOD:
    25 min AMRAP
    800m run
    21 deadlifts @ 145#
    3 rope climbs (9 from the floor)
    400m run
    15 deadlifts
    2 rope climbs (6 from floor)
    200m run
    9 deadlifts
    1 rope climb (3 from floor)

    Finished 1 round + 800m + 21 + 9 + a 200m run

    Really grueling and tiring. Deadlifts were comfortably hard. Rope climbs were fine. The runs sucked ass. Especially the second 800m run -- what a ridiculous idea. The Rx weight for DLs was 175#, and I kind of wish I'd done it but I would've slowed down considerably. I might've been more challenged if I'd done say 155# or so. But still good.