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

  • 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

  • 01-08-11 Workout

    4 Rounds
    25 Med Ball Cleans
    5 Tire Jumps
    400M Run

  • Crossfit Games Open 11.6 Workout

    7 min AMRAP

    3 Thrusters (RX 100 lbs)
    3 Chest-To-Bar Pullups
    6 Thrusters
    6 Chest-To-Bar Pullups
    9 Thrusters
    9 Chest-To-Bar Pullups
    .....12,15,18,21 and so on

  • 20-Minute AMRAP @ home Workout

    5 pushups
    10 body weight squats
    5 burpees
    10 situps

    14 rounds + 5 pushups + 10 squats

    Totals:
    75 pushups
    150 body weight squats
    70 burpees
    140 situps

    My first AMRAP workout ever! Was hard at first, then got easier and in the end I had to lay down on the floor to rest. Liked it!