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

  • Oly: PSN-OHS-BS-GDMN Workout

    PSN
    50/4x2
    22kg

    OHS
    50/5 60/4 70/4 75/4x2

    24kg 30kg 35kg 37kg

    BS
    50/8 60/4 70/5 75/5x4
    46kg 55kg 65kg 70kg

    GMDN
    50/8 60/6, 8x2
    23kg 27kg

  • 5-5-5-5-5 Snatch Grip Deadlift Workout

    snatch grip deadlift:
    5-5-5-5-5
    95-115-135-155-175

    finish with 200m walking lunges (5:30)

  • The Slosh WOD Part I Workout

    Teams of 2^

    400 meter Slosh Pipe Carry

    100 Toes to Bar*
    100 KB Snatches (40 LBs)*
    100 Lunge Steps (55 LBs plate held overhead)*

    4 minute Tabata Plank Holds

    ^ok, fine … teams might be an overstatement. It was me and my friend Khris :)
    *one team member worked on the exercises while the other did as many Turkish Get Ups as possible until you switch.

  • Cindy Workout

    5 pullups
    10 Pushups
    15 Air Squats

  • CrossFit Endurance - 17Aug11 - Coach Amelia Workout

    CONTINUOUS CLOCK!
    AMRAPS WERE BACK TO BACK TO BACK

    10min AMRAP
    Max dips
    100m hurdles/sprint back 100m
    max handstand push ups
    400m run
    (From this count max dips, and max HSPU)
    [Dips I got 10 then 8 then 4 - HSPU I got 5 then 3]

    10min AMRAP
    5 v-ups
    100m hurdles/sprint back 100m
    10 GHD sit-ups w/8# med ball thrown to 10' mark! [RX+]
    200m run
    15 Toes to bar
    (From this count completion of each SET of exercises as 1 point)
    [I got a full round - 5 - plus another 4]

    10 min AMRAP
    25 double unders
    max pull-ups
    20 stick jumps
    max RING push-ups with feet elevated on box [RX+]
    (From this count max pull-ups and push-ups)
    [I got 8 then 7 then 6 for pull-ups, with 6 and 5 for the ring push-ups]

    Total count: 71

    note I may i have recalled the exact #s of how i got 71 a little off, but I know my end total was 71 :-P

  • Burpee / Box Jump / Power Clean Workout

    4 Sets - 2 rounds of
    - 5 Burpee
    - 7 Box Jump (24")
    - 9 Power Clean (100#)
    - rest 1-2min

    Total Time: 33:03

  • 2.2.12 Workout

    Split Jerk
    1-1-1-1-1
    135-185-225-235-245

    7 min. AMRAP
    7 wall ball shots
    7 med ball cleans

    then

    1 mile run #50 vest
    7:06

  • home wod 3/15 Workout

    1000m run

    4 rounds of:
    -10 bicep curls (alternate 40#/25# DB's)
    -10 tricep dips
    -10 leg lifts or 20 4count flutter kicks
    -10 push ups
    -5 pull ups

    *1000m run after all 4 rounds completed

  • Practice Workout

    Double unders

    Clean and jerk (115)

  • Juggernaut BenchPress 8s wave realization Strength

    1x5 @50%
    1x3 @60%
    1x2 @70%
    1x1 @75%
    1x AMAP @80%

    LASKE UUSI HARJOITUSMAKSIMI = (Suoritetut toistot - aallon standardi) x 1,25kg + tällä viikolla käytetty harjoitusmaksimi.
    Huomatkaa: erotus Suoritetut toistot - standardi on maksimissaan 8 toistoa!