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 games qualifying WOD #6 Workout

    3 thrusters @ 100#
    3 CTB pull-ups
    6 thrusters @ 100#
    6 CTB pull-ups
    9
    9
    And so on for 7min, count total # of reps

    12 plus 2 thrusters= 62

  • Stamford Wods Workout

    Rowing
    - Warmup 350m at 1:50 pace
    - Row 900m under 3mins - 2:57
    - Row 350m - 1:16
    - Row 350m - 1:16
    - Row 350m - 1:13
    - Row 350m - 1:11

    EMOTHM for 20mins
    - 1 x Burpee
    - 2 x Pistol Squat(each leg)
    - 3 x 20kg DB Snatch(each arm)

    • 1 round of double at 21mins to finish

  • The Randy Jackson Workout

    Pre-WOD: Max Dead Lift (255 lbs)
    WOD: For Time
    400 Meter Run
    30 Kettle Bell Swings (40lbs)
    60 Double Unders (2/1 Singles)
    20 Kettle Bell Swings
    40 Double Unders
    10 Kettle Bell Swings
    20 Double Unders
    400 Meter Run (Backwards)

    This workout was just ok for me dog. Backed off the weight so will try 53lbs next time. Still leary of my shoulder injury but have seen nothing but progress in both strength and range of motion. "Running backwards does not mean going the other way around." lmfao!

  • Gymnastic Drills Workout

    Three rounds for quality of:
    10 Ring push-ups
    10 Roll to candlesticks to vertical jumps
    10 Superman rocks

  • run 5k Workout

    1 mile warm-up
    5k
    1 mile cool-down

    19:53

    I wanted to do it at medium pace. Of course I went out too fast. I found an okay spot for the second mile. I felt bad in the last mile, just tried to stay loose and hang on.

  • Running Tangler Workout

    Pre-WOD: 1 round max Dead Lift (135) about 80-90% of max

    WOD: For Time
    -400 Meter Run
    -30 Kettle Bell Swings (Rx 53, 35) actual 25
    -60 Double Unders
    -20 Kettle Bell Swings
    -40 Double Unders
    -10 Kettle Bell Swings
    -20 Double Unders
    -400 Meter Run (Backwards)

  • 04-28-11 WOD Workout

    5 Rounds

    10 KB Swing 24/16kg (RX weight)

    10 KB Snatch 24/16kg “5 each arm” ;down to lower KB (GREEN)

    10 KB OHS 24/16kg “5 each arm” ;down to lower KB (GREEN)

    1 Suicide “5, 10, 15yrd”

    Then:

    1 min max rep T2B

    1 min Rest

    1 min max ABMAT

    1 min Rest

    1 min max K2E

    score is total reps of all= 75

  • "Football" Gone Bad Workout

    3 Round, 1 minute for each movement of:
    Thrusters @ 22 lbs. (Training bar)
    Box Jumps (Modified to Step-Ups) @ 20 in.

    Jump Ropes (Singles)
    Push-Ups
    Row(Calories)
    1 Minute Rest

  • Rounds of: 3 DL, 6 HPC, 9 FS follow each round with 10 incline pushups onto hard med ball Workout

    perform the following round with the same bar for all reps - try to go unbroken and don't put it down if possible.

  • 4/28/2011 Workout

    5 Rounds

    10 KB Swing 24/16kg-(Green bell)

    10 KB Snatch 24/16kg “5 each arm”-(Red bell)

    10 KB OHS 24/16kg “5 each arm”-(Red bell)

    1 Suicide “5, 10, 15yrd”

    Then:

    1 min max rep T2B

    1 min Rest

    1 min max ABMAT

    1 min Rest

    1 min max K2E

    score is total reps of all-71