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

  • Prowling Workout

    teams of 2 or 3!

    5 rounds:

    partner #1 - prowler push high bar 50M (225 / 145)
    partner #2 - sprints 50m and does 15 air squats
    partner #3 - 15 KB russian swings (70 / 44)

    each partner will do all 3 exercises for one round!
    *if there is no 3rd partner, then both partner #1 & #2 will do 15 KB swings each before switching exercises!

    cool down: kipping pullups practice!

  • Strict Press & Muscle-ups Workout

    3 x 5 press

    then

    3x5 Press - max 60lbs

    AMRAP 10:
    3 strict press @ 65% = used 40 lbs
    1 muscle-up - scaled to 3 ring dips (red) & 3 pull-ups (black)
    3 strict press
    2 muscle-ups
    3 strict press
    3 muscle-ups
    etc

    keep increasing by 1 muscle-up until time runs out.

  • Maggies leg exercise program Workout

    Cycling for 10 minutes pre WOD.

    lie down and move kb back and forth each side of the body 60 times (26,5 lbs)

    30 squats (26,5 lbs)
    30 outcome stages (53 lbs)
    90 abdominal exercises
    30 leg press lying down (132 lbs)
    30 leg press (176 lbs)
    30 compress the legs (Don´t remember the weight for this one, but it was more weight than i had on when i pushed the legs in opposite directions. Probably about 132 lbs. )
    30 push the legs in opposite direction (88 lbs)

  • Ninjat 14-16v Workout

    12 min EMOM

    Odd:
    10 wallball + 10 pistolsquats

    Even:
    10 burpeeta

  • running "Josh" Workout

    For Time:
    21 OHS 95#
    100m Run
    42 Pull-ups
    100m Run
    15 OHS 95#
    100m Run
    30 Pull-ups
    100m Run
    9 OHS 95#
    100m Run
    18 Pull-ups
    100m Run

    Pull-ups were my time consumer. Did all OHS unbroken(unusual for me).
    Not real happy with time but..........

  • Oly: Sn, Sn Pull, Weighted Plank Workout

    Sn
    50/4x2 65/3 75/2 80/2 85/2 90/2 95/1 Test/1x2
    24-31-36-38-41-43-46-48-(49-50 test)

    Sn Pull
    Test-10%/5 Test/3x4
    50-50

    Plank 2@30s
    25-40

  • 10-14-2011 Workout

    3 Rounds
    6 Min. Work/ 1 Min. Rest / Rotate exercises every 2 minutes

    Row
    Double Unders
    Burpees
    Single Unders

    Count reps each round, record sum total.

  • 12-6-11 Tuesday WOD Belated 27th Workout

    For Jenny’s belated birthday

    For Time

    27k Run

    OR,

    2 Rounds

    27 reps of:

    Double unders

    wallball

    kettlebell swing 1.5/1 pood

    burpees

    kettlebell push press 27 each hand first rd then 13/14 ea hand 2nd rd

    walking lunge

    100m sprint

    jumping pull up

    knees to elbows

    100m sprint

    ABMAT

  • Double Unders, Pull-Ups, Burpee Box Jumps, KB Swings AMRAP 20 Workout

    60 Double-Unders
    10 Pull-Ups
    10 Burpee Box Jumps
    10 KB Swings (1.5 pood)

    AMRAP 20

    Got stuck with a Buddy Lee jump rope which I HATE, burns out the forearms and slowed me down HUGE. Borrowed a speed rope from someone that was starting the pull-ups on one round and slammed out two sets of 30, I would have done MUCH better had I had a speed rope for every round. What have I learned? Order my own speed rope and throw it in the trunk of my car.

  • The CrossFitz special Workout

    7 min AMRAP
    10 Shoulder Press @ 95#
    30 Double Unders

    Rounds: 5 rounds + 4 Shoulder Press

    Rest, Then

    7 min AMRAP
    10 Toes to Bar
    30 Double Unders

    Rounds: 5 rounds + 1 Toe to Bar