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

  • Run 800m for time Workout

    Run 800m as fast as you can (90-95%) without losing technique.

    Rest as needed.

    Repeat.

    Report the fastest time.

  • WOD 23 Workout

    2 RFT
    50 KB SWING 12KG
    50 GOBLET SQUAT 12 KG

  • Strength: Dips Workout

    Dips 5x5
    *if you can't do them unassisted, do negatives

    (I did negatives :))

  • 8 Min AMRAP: Thruster/Double Under ladder Workout

    8 minutes AMRAP

    thrusters 95# and double unders

    round 1 is 2 thrusters, 10 double unders
    round 2 is 4 thrusters, 15 double unders
    etc.

  • Fran Workout

    21-15-9
    Thrusters (95)
    Pull-Ups

  • CrossFit For Hope Workout

    221 reps!

  • Row - Pull Ups Workout

    750m Row
    10 Pull-ups
    500m Row
    20 Pull-ups
    250m Row
    30 Pull-ups

    Used the purple and green bands. Rower set to 5

    11:40

  • Jacked circuit Workout

    2 strict mu
    10 crab extension
    10 ring support pull outs
    10 crab extension
    10 bottom of ring dip swing
    10 lat opener
    20s closed tuck hold on rings
    10 lat opener
    10 HS side steps to 10kg plate
    30s shoulder extension
    15+15 side plank raises
    10+10 donkey kicks

  • Nancy Workout

    Nancy
    5 rounds for time
    15 OHS 95/65
    400m Run

  • Half Marthon Simulator Run Workout

    Schedule had a HM race, instead I did a self-supported HM downtown on the majority of the course. With the legs tired, goal was to run at Marathon RP to somewhat simulate last half of Pittsburgh marathon.

    Time: 1:55:13
    Avg Pace: 8:47
    Elevation: 277ft
    Calories: 1,882

    Splits pretty consistent and even. Did not negative split. Ran felt comfortable the entire time. Quads felt it a little bit at the end. Not much soreness at all on Monday morning. Confidence building run. Still have 17 weeks until race!