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

  • FS & broad jump couplet Workout

    -Buy In-

    5/3/1 Back Squat – Week 1

    65% x 5, 75% x 5, 85% x 5+

    WOD

    As Many Rounds As Possible in 12 Mins:

    12 Front Squats 95/65

    8 Broad jumps

    -Cash Out-

    2 x Max Distance Farmer’s Carry (100/70 in each hand)

    Buy-in: 5/3/1 Press wk1
    47.5 kgx5, 55.5×5, 62.5×6
    WOD: 8rds +12FS+3 broad jumps RX’d
    Cash-out: 2x100m farmer walks w/ towel thru 27.5kg in plates

  • CrossFit HK WOD 10-19-12 Workout

    BB Gymnastics

    1) Clean and Jerk: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set. [End at 125lbs]
    2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. [End@115lbs]
    2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. [Bar]

    Conditioning
    3 rounds for time of:
    Row 500m
    75 Double-Unders
    [Got 2 rounds plus some rowing]

  • (Dirty) Chelsea Workout

    After the normal dynamic and group warmups...

    Chelsea:
    The original emom
    Emom for 30 minutes.
    5 pull ups
    10 push-ups
    15 squats

    This was my first attempt and I wasn't able to do all 30 rounds. My first 9 were unbroken and then I alternated - doing one every other minute. The last 2 rounds were consecutive. I accrued a total of 21 rounds in 30 minutes.

  • Back Squats Workout

    Max Back Squats
    135x10
    225x5
    275x3
    325x2
    345x1

  • 10-19-2012 Workout

    Tabata (For total reps):

    Push ups 100

    Air Squats (Bottom to bottom) 115

    TTB 57

    Sit ups 73

  • crossfit open wod 11.1 Workout

    Skill
    squat snatch + o/h squat

    Strength
    3x5 o/h squats 50 kg (3 mns b/t sets)

    Wod
    as many rounds as possible in 10 minutes of:
    30 double unders
    15 power snatches 30 kg

    (5 rounds + 22DUs)

  • Soccer Workout

    underdogidena 9-9 viik

  • 20/10/2012 Workout

    2k Row

    Bench Press Skill Practice

    Deadlift New PB 150 kg (330#)

    WOD

    1000 mtr Row 3:55

    D/Bell Thrusters

    2k Row

  • Traps like Bane, ho! Workout

    20 rounds of
    5 push-ups
    5 rows
    5 KTS
    5 thrusters

    10-2
    KB farmer carries 24kg
    weighted lunges

  • 2007 Crossfit Games Hopper WOD + 1Mile Run Workout

    Skill
    Kipping Handstand Pushups Practice

    Strength
    3x5 Deadlifts 110kg (3mins rest)
    I didn't do any heavy deadlifts on Wednesday, so I did them today!

    WOD
    For time:
    1000m Row/800m Run
    5 rounds of:
    25 Pullups
    7 Push Jerks (60kg)
    This really destroyed my forearms and had to take lots of breaks but still it wasn't easy in terms of metabolic conditioning.

    Endurance
    1 Mile Time Trial - 5:48
    First time doing this so I am really pleased with the result! I have to say that this was easier than I thought as it didn't get much lactic acid in my blood. Next time I am going for 5 minutes.