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

  • Walk with Penny Workout

    Neighborhood walk with Penny

  • Firefighter Challenge Crossfit Style Workout

    21-15-9 Reps for Time:

    -Hose Load Cleans
    -Hose Load Step-Ups (20 inch tailboard of firetruck)
    -35# Dumbbell Swing
    -Pull Ups

    Full PPE with pack on air.

    Completed at 16:30 with 940 psi remaining

    Took longer to complete the workout this time but conserved my air longer than last time.

  • Dead End Workout

    Pre-WOD:
    10x1 Jerks
    For the Jerk, I did 65, 70, 75, 80, 85, 90, 95, 100, 90, 90 (shared bar with another girl who wasn't sure she could go over 95 so I brought the weight back down)

    WOD:
    12 Minute AMRAP:
    6 Deadlifts (#185/115) - used #115
    12 pushups, - split between full and knees
    24 DU's (2:1) - did singles

    Post-WOD:
    50 weighted situps (35/25) used #25 dumbbell
    50 unweighted situps

  • Lunge, DU, thruster Workout

    -Buy In-
    Strength: Squat

    WOD
    Overhead Squat 1-1-1-1-1-1-1

    -Cash Out-As Many Rounds as Possible in 8 Minutes:

    25m Kettlebell Walking Lunge (53/35)
    20 Double Unders
    7 Kettlebell Thrusters (53/35)

    Buy-in: 5/3/1 Wk1 BS: 205x5, 235x5, 270x13
    WOD: 175, 185, 190, 200, 210, 220, 225, 235 (30# PR1)
    Cash out: 2Rds + 15m of lunges. Subbed 115# BB for kettle bells.

  • Leg Day Workout

    Strength:
    10 minutes to establish 3RM on Backsquat

    then...
    50 X Backsquat at 50% 3RM
    *Break up as necessary. However, you cannot rack the bar. 25 burpee penalty if you rack the bar.

    then..
    12 minute AMRAP
    5 x Goblet squat (70/53)
    10 x Box jump

  • C&J 5/4/3/2/1 for load Workout

    PreWOD: jump rope for two minutes
    Three rounds of ten reps pull-ups,a knees to elbows, and 20lb medicine ball cleans

    WOD: Clean and Jerk 5/4/3/2/1 for load (working on technique, so full squat and push jerk, trying to work up to a one rep max)

    95/115/135/157/168 the last two I had to use kg change plates so that is why the numbers as weird.

  • C&J/Muscle Up Couplet + 4K Run Workout

    Skill
    5mins of Handstand Walk

    Strength
    5x5 Front Squats 60kg (3mins rest)
    1x15 Back Squats (55kg)

    Endurance
    4K Run - 17:something
    I competed at a middle distance race today and ended up 48th out of about 75 people. My time was about 17 minutes but I think the whole route was a bit longer than 4000m.

    WOD
    5-4-3-2-1 reps for time of:
    60kg Clean and Jerk
    Muscle Ups
    Did two failed reps on the muscle ups. One at the round of two and one at the round of one.

  • Jerk x 5 + Towel L sit pullups x 8 Workout

    M/ 38/ 134 lbs/ 5'-6"
    I did a different WOD last night
    (the night before I did the weighted pullups & walking lunges with bar in rack position)
    last night I did:
    couplet (not for time but keep it moving) of:
    Split Jerk (from rack) x 5,4,3
    Towel Pullups (L position) 8 reps
    I was concentrating on GOOD FORM and good speed with really pushing UNDER the bar.
    bar
    95 lbs x 5 + towel pullups x 6
    115 lbs x 5 + towel pullups x 6
    135 lvs x 5 + towel pullups L position x 8
    145 lbs x 4 + towel pullups L position x 8
    155 lbs x 3 + towel pullups L position x 8
    155 lbs x 3 + towel pullups L position x 8
    155 lbs x 3 + towel pullups L position x 8

    towel pullups were GREAT on grip. I need to start adding them for my grip development.
    Jerk felt pretty good overall, but I STILL NEED TO CONCENTRATE ON PUSHING MY BODY DOWN UNDER THE BAR.
    My neck and back are a little tight. I think I'm shoving my head too far back out of the way and loading up my upper back too much with a little bit of hyperextention in the lowering of the weight

  • Top Notch Workout

    Pre-WOD
    5X2 O/H Squat 45#, 55#, 65#

    For Time
    200 Meter Run
    7 Power Snatch (#135/95)
    14 Pull up / Dips (banded)
    200 Meter Run
    5 Power Snatch
    10 Pull up / Dips
    200 Meter Run
    3 Power Snatch
    6 Pull up / Dips

  • Dead End Workout

    Pre-WOD:
    10x1 Jerks
    95, 95, 95, 105, 105, 115, 115, 120, 125, 125
    WOD:
    12 Minute AMRAP:
    6 Deadlifts (#185/115) 115
    12 pushups
    24 DU's (2:1) - 48 singles

    12 rounds + 6 DL + 6 push ups

    Post-WOD:
    50 weighted situps (35/25) 25# KB
    50 unweighted situps