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

  • Back squat 15 RM Strength

    Back squat 15 RM

  • Nancy Workout

    5 Rounds for time of:
    400 mts run
    15 Overhead Squats 95lbs

    This was my test WOD for my first 30 days paleo challenge.
    Did it on Oct11 in 18:41 and aftr the 30 days I droppped over 4 minutes to 14:18!!! I'm truly a Paleo believer!!!

  • Escape the gnats Workout

    8 x 400 meter run at a slightly faster pace than 5k time.

    My first 4-5 400M were 1:30 to 1:35, my last 3 400M were probably around 1:40.

    I might have done a little better if I wasn't being attached by gnats...I easily had 5 for breakfast and 2 in my eyes.

    5 gnats = 6.2 grams of protein

  • 3 Rep Max Bench Press Workout

    There is no description for this WOD as it is stat.

  • Kettlebell Snatches Strength

    Kettlebell Snatch
    20 right, 20 left
    15 right, 15 left
    10 right , 10 left
    5 right, 5 left

  • Deadlift 5x5 Strength

    5x5 /3-4

    80-90%

  • Chelsea Workout

    Complete in every minute for 30 minutes:

    5 pull ups
    10 push ups
    15 squats

    completing the round as fast as possible on every minute will give you the remaining of the minute to rest before you have to start the next round.

  • Bench press 15 RM Strength

    Bench press 15 RM

  • 3 UB T&G Snatches + 1xME Strength

    1) Every 1:30 for 6:00-

    3 UB T&G Snatches (full – from floor) – begin at 70% of 1RM Snatch and add load with each set

    2) 1XME UB T&G Snatches @ 85% of heaviest weight completed for #1.

  • Fran Workout

    If I have to describe Fran to you... you are not really a crossfitter!