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

  • 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

  • Rowing, hip-extensions and GHD sit-usp Workout

    5 rounds for time of:

  • 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

  • 04-28-11 WOD Workout

    5 Rounds
    10 KB Swing 24/16kg
    10 KB Snatch 24/16kg “5 each arm”
    10 KB OHS 24/16kg “5 each arm”
    1 Suicide “5, 10, 15yrd”
    ---The 5 rounds took me 16:41, a LOT longer than I expected, but I just wasn't super comfortable with the OHS with a KB, I need to work on it as it slowed me down too much. I did RX it though and I'm proud of that!

    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
    ---T2B: 14, ABMAT: 46, K2E: 17 - Total: 77.
    Overall felt pretty good about that performance, I wish my T2B & K2E were higher, I just can't seem to get a good rhythm, more work still! But progress is progress!

  • Annie Workout

    50 40 30 20 10
    Double Unders
    Situps

  • Box Push-ups Strength

    5x5 box push-ups.

  • 9.1.2024 AMRAP10 Workout

    20 double unders / 40 singles
    10 push-ups
    2-3-4-5-6-8... push presses

  • 01.08.13 Workout

    3 rounds

    15 Ring dips @with band (first 2 rounds purple then green on last)

    20 Wallballs 20/14

    40 Double unders

  • CFSC 21May11 - Saturday WOD Workout

    3 rounds

    Total distance of the entire 'course' was roughly 350 -400 meters.
    Course consisted of workout points.

    11 pull-ups
    11 abmat situps
    11 box jumps
    5 tire flip jumps (flip the tire, then jump in it and out the other side = 1)
    22 toe touches (11 each foot)
    Shuffle
    Run up to the corner, jump down 2 4ft retaining wall sections
    then run up semi-steep hill
    run back into parking lot
    11 slam balls @ 20lbs and 30 lbs
    Over, under, over, under, over rope
    11 over and backs (over and back = 1)
    11 medicine ball clean @20lbs
    50 ft overhead @45lbs walking lunge
    11 burpees with a 45lb plate.

  • Power cleans, toe to bar, sprint Workout

    5 power cleans (65lbs)
    10 toes to bar
    200m sprint

    5 power cleans
    10 toes to bar
    200m sprint
    Rest 1 minute

    Repeat 3 times