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

  • WOD Workout

    4 rounds:

    800m
    1 minute plank

  • 2014/01/17 Workout

    Strength:
    Wengler Deadlift
    5x65%-115kg
    5x75%-135kg
    5+x85%-155kg - 7x

    +max strict pull ups
    +15 weighted push ups

    WOD: 21-15-9-15-21
    OH lunges 20/15
    v-ups
    My time: 11:00 Rx

    Mobility: your choice

  • Catch Up Workout

    Front Squat
    135 - 5
    185 - 5
    225 - 5
    245 - 2
    275 - 2
    225 - 4x5

    SLDL -
    135 - 6
    185 - 6
    225 - 6
    245 - 6
    275 - 6

    A few hours later

    Strict Press + KB Swing
    95 - 5
    95 - 5
    115 - 5
    115 - 5
    135 - 5 + 15 Swing
    135 - 5 + 10 Swing
    Push Press + KB Swing
    155 - 2 + 15 swing
    165 - 2 + 10 Swing
    185 - 2 + 15 swing
    185 - 2 + 10 Swing
    205 - 2 + 15 Swing
    205 - 1 + 10 Swing

    Curls
    45 - 15 + 15 Swing
    45 - 10 + 10 Swing
    65 - 10 + 15 Swing
    65 - 8 + 10 Swing

  • 1-18-14 Wendler (Front Sqts) & Metcon (Row, Situps, DU) Workout

    Wendler:

    Frnt Squats - 5x225, 3x255, 1x285

    Metcon:

    500m row, 50 Situps, 50 DUs, 400m, 40, 40, 300m, 30, 30, 200m, 20, 20, 100m, 10,10

    Time - 17:04

  • First week completed Workout

    Squats
    Power Cleans

  • The Seven Workout

    Cap: (the site where I pulled from says 20 min is excellent. 35-40 min is good)

    7 Handstand Push-ups (20in box)
    7 Thrusters (45lb)
    7 Knees to Elbow
    7 Dead lifts (95lb)
    7 Burpees
    7 KB Swings (30lb)
    7 Pull-ups (kip)

    I finished at 34:47

  • SATURDAY 010224 Workout

    Rope Climb X 3
    Box Jump 2mins (50 jumps @ 20" box)
    21 Dips
    Box Jump 90secs (40 jumps @ 20" box)
    15 Dips
    Box Jump 60 secs (30 jumps @ 20" box)
    12 Dips
    Box Jump 30 secs (20 jumps @ 20" box)
    9 Dips
    Rope Climb X 3

    Submit time for completion of entire workout. Ranking requires completion of jumps
    on time and at height. CrossFit rope is 13ft.

  • SUNDAY 010225 Workout

    1) Bike 20 minutes at a warm-up pace.
    We are doing three sets of back squats at twenty-one reps each.
    Choose a weight that you feel you can handle comfortably for
    twenty-one reps of regular back squats. These specialized movements
    are tough! Make damned sure you warm-up thoroughly with "air squats"
    and stretching first.
    2) "Power squat":
    Lower and rise as quickly as you can while maintaining PERFECT form.
    Repeat 20 times.
    3) "Bottom to bottom":
    Lower to full squat position (thighs parallel to floor), hold for a full ten
    seconds, rise and immediately upon full extension of hip and leg return to
    bottom and hold for ten seconds. Repeat 20 times.
    4) "Super slow":
    Take twenty seconds to reach bottom and twenty seconds to reach top
    again. Repeat 20 times.
    5) Finally, how long can you maintain a 2:00 min. 500-meter pace average?
    Set the rower for "Avg 500 meter pace" and stop and record the time at the
    instant you fall under the 2:00 minute average (2:00 for men and 2:10 for women).

  • Barbellpalloza Workout

    Teams of 3
    3 Rounds
    30 OH squat
    30 Shoulder to OH
    30 Back Squat
    30 Dead lift
    30 Burpee bar hops
    Rx 95lbs
    (Could not do OH squat with 95,other lifts fine)

  • Open Gym Workout

    A. 2 min max burpees
    B. Bench Press/5 strict pullups
    5-5-5-5-54-3-2-1-
    C. Split Jerk from rack
    4-3-3-2-2-1-1-1
    D. 6' EMOM Legless Rope Climb
    E. 400m run x 3, rest 2:00

    A. 49
    B. 135-165-185-205-215-225-235-245-255
    C. 135-165-185-205-225-245-255 (f)
    D. Completed
    E. 1:23, 1:27, 1:24