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

  • Burpee Box jumps Workout

    21,18,15,12,9,6,3
    Burpees
    Box Jumps 24"

    80 Air squats

  • AMRAP in 12min Workout

    AMRAP in 12min of:

    10 squat cleans @ 95#
    20 sit-ups
    400m run

    3 rounds

  • Push Press and Jumping Lunges Workout

    Eight rounds for max reps of:
    75 pound Push press, 20 seconds
    Rest 10 seconds
    Jumping alternating lunge, 20 seconds
    Rest 10 seconds

  • 2011 Crossfit Games Open WOD 5 Workout

    -Buy In-
    Deadlift 5/3/1 – Week 2, Cycle 2
    70% x3, 80% x3, 90% x3+
    (205x3, 235x3, 265x20)

    WOD
    2011 CrossFit Games Open WOD 5
    As Many Rounds As Possible In 20Min Of:
    5 Power Clean 145/105
    10 Toes To Bar
    15 Wall Ball 20/14

    7Rds plus 5PC, 10T2B, 14 WB - Rx'd

    Rest 5 Minutes

    -Cash Out-
    5 Minutes of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats) for Max Rounds
    5Rds + 5PU's, 10PshU, 13 Squats

  • Thruster, Push-ups, KB Swings Workout

    21-15-9 for time of:

    Thruster, 75 pound
    Push-ups
    Kettlebell swings, 35 pound

  • Squat Clean (Max) 2 RM Strength

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

  • Ring MU + TTP SPP Workout

    120 min

    1.Skill
    A. Jacked gymnastics workout from 25.10.2017 / ring MU practice
    - 2 x 5 small swings
    - 2 x 5 full swings
    - 3 x 1 ring swing + hips to rings
    - 5 x 1 ring MU

    2.SPP (Conditioning)

    A. For time
    9 – 7 – 5 – 3 Squat snatch @ 60/40kg /135/95lbs) > 35 kg
    9 – 7 – 5 – 3 Ring muscle up > turn w/ purple band
    Time cap. 12 minutes
    Result: cap + 5 reps

    REST 10 minutes

    B. 3 Rounds for time
    30/20 cal Assault bike
    20 GHD sit up > v-up
    10m Handstand walk > 30 sec HS hold ntw
    Time cap. 15 minutes
    Result: 11.32

    3.Cool down
    A. 5 minutes light easy jog/walk with nose breathing
    B. Lunge Flow

  • TTP SPP Strength

    130 min

    1.Skill
    A. HSW practice for 20 min
    B. BMU practice for 20 min

    2.Gymnastics
    A. 18- minute EMOM, alternating minutes
    (1) – 3 to 8 Bar muscle up > 1 2 2 2 2 5
    (2) – 3 to 8 Parallette HSPU (deficit of choice) > no deficit
    5 5 5 5 5 8
    (3) – REST

    3.Weightlifting
    A. BTN Split jerk, 12 x 1, EMOM, focus in quality
    25 30 30 / 30 35 35
    40 40 45 / 45 45 45

    4.Strength
    A. Back squat

    5.Cool down
    A. Easy row or assault bike for 5 minutes, HR < 140
    B. Thoracic Flow

  • TTP SPP week 1 Strength

    130 min

    1.Skill
    A. HSW practice for 15 min
    B. Ring MU practice for 20 min
    - Progressions

    2.Weightlifting
    A. Snatch from blocks (knee) – 9 to 12 x 1.1 @ 65-80%
    35 35 37.5 / 37.5 40 40
    40 42.5 42.5

    B. Overhead squat – In a 5 minute window, accumulate as many high quality sets of 5 repetitions as you can. Start with empty barbell, then add load if movement feels good.
    15 15 25 30 35

    3.Strength

    A. Alternate A1 / A2 for 6 rounds, E2MOM – Perform back squat and ring muscle ups as a superset (move from back squat to muscle ups as soon as possible), start a new superset every 2 minutes.
    A1. Back squat – 3 @ 70-75%
    A2. Strict muscle up – 1 to 5 > turn w/feet on rogue block
    3 2 3 2 3 3

    4.5 min AB + mob.

  • Powerlifting Workout

    Back squats
    5-5-3-3-1-1-1
    135x10, 165x5,185x5, 205x3, 225x3, 255X1, 275x1, 285x1, 295x1
    Glute ham raises 3x5
    Good mornings 2x10