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

  • Kelly Workout

    5 rounds:

    400 m run
    20 60 cm box jumps
    20 wall ball 20 lbs

  • No Name Workout

    5 RFT
    400m run
    30 kb swings (25#)
    15 defecit pushups (on 25# plates)
    10 ring rows
    27:42

  • Tuesday Torture Workout

    20 minute incline walk intervals (varying pace and height) on treadmill
    Shoulder mobility

    Weighted Pull Ups (20lbs)
    1x5 Extra Wide Grip
    1x5 Chin Ups
    1x5 Shoulder Width Grip
    1x5 Supinated Grip

    Bench Press @ 85% 1RM (130lbs)
    2 warm up sets then 3-3-3
    Superset with 6 HRPU

    Conditioning/ 5RFT
    5 Dips
    10 Hang Cleans
    200m run

  • Hang Time Workout

    Skill: Hang Clean 6x2 Maxed out at 85lbs

    Oly option: 6x1
    2 pos snatch (floor, then hi hang)

    5 rounds for time

    50 double unders (100 singles)
    7 hang cleans (135/95) or db kb (65lbs)
    14 weighted lunges (alternating) (65lbs)
    Use the barbell or kettlebells in the rack position for weighted lunges.
    Time: 19:40

  • Crossfit Ruston Workout

    Warm Up

    Baseline - 4:25 PR

    Rest 3 minutes.

    75 Hollow Rocks
    & 800m Run

    For Time. Something awful like 9 or 9:30ish. I am terrible at hollow rocks.

    And running.

  • DL/T2B Workout

    20 rep squat test: 140
    T2B practice

    WOD:
    21-15-9

    DL @ 225#/135#

    K2E

  • 5.14.13 Workout

    4 rounds
    10 Curtis P
    20 burpee over the bar

  • Fran Workout

    95# Thrusters + Pull-ups
    21-15-9

  • Situp/Pushup Ladder Workout

    With a continuously running clock, do one sit-up and one push-up the first minute, two sit-ups and two push-ups the second minute, three sit-ups and three push-ups the third minute... continuing as long as you are able.

  • WOD Workout

    EMOTM por 6 min

    2 Hang cleans & jerks

    EMOTM por 5 min

    4 pull ups

    Then:

    Complete for time:

    21-15-9

    Deadlifts (14kg)

    Burpees