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

  • Ab Ripper X Workout

    From P90X. Each exercise is 25 reps unless otherwise noted:

    In & Out
    Seated Bicycle (forward and reverse)
    Seated Crunchy Frog
    Wide Leg Sit-Ups
    Fifer Scissor
    Hip Rock n' Raise
    Pulse Up
    Roll-up/V-up Combo
    Oblique V-up (25x each side)
    Leg Climb (12 each side)
    Mason Twist (50x)

  • CrossFit Games Open 13.1 Workout

    Skill
    Every 30 seconds for 2 minutes: 10 Unbroken Weighted Pushups on Dumbbells (10kg)
    EMOM for 5 minutes: 5 Strict Weighted Unbroken Ring Dips (10kg)
    3x3 Ring "Lowers" from an inverted hang (60s rest)

    WOD
    Proceed through the sequence below completing as many reps as possible in 17 minutes of:
    40 Burpees
    75 pound Snatch, 30 reps
    30 Burpees
    135 pound Snatch, 30 reps
    20 Burpees
    165 pound Snatch, 30 reps
    10 burpees
    210 pound Snatch, as many reps as possible

    Heavy!

    Endurance
    10 rounds of:
    30 seconds of Fast Running
    30 seconds of Slow Running
    Covered about 2300m. This felt much easier than last time.

  • Crossfit Open 13.1 Workout

    Proceed through the sequence below completing as many reps as possible in 17 minutes of:
    40 Burpees
    45 pound Snatch, 30 reps (6:06 finish)
    30 Burpees
    75 pound Snatch, 30 reps / no reps
    20 Burpees
    100 pound Snatch, 30 reps
    10 burpees
    120 pound Snatch, as many reps as possible

    Not much of a warm-up. The bar was slightly too high for the burpees so the judge said I didn't have to hit it though I did especially the first 10 or so each round. The burpees were rough, the second round was so hard, I could barely eek out 5 before resting. The 45# snatches went well, I had to break every 5 but I got through them. I had 9:00 left and I had hoped to get at least one 75# rep. I was so close a few times but I needed to lift it another inch. It's been a long time since I've gone over 55#.

    Finish 100 points
    (not unexpected, so happy enough)

  • 3-3-3-3-3-3-3 RM Bench Press Workout

    3-3-3-3-3-3-3 RM Bench Press

    135, 155, 165, 205, 210, 215, 220

    Attempted 225 got out a 2RM and failed on my 3rd attempt.

  • Crossfit Open WOD 13.1 Workout

    17 mins
    40 Burpees
    30 Snatch @ 75
    30 Burpees
    30 Snatch @ 135
    20 Burpees
    30 Snatch @ 165
    10 Burpees
    AMRAP Snatch @ 210

  • 3/10 Workout

    clean pull @ 185 lbs
    4.1 4.1 4.1 3.2 3.2

    back squat @ 235 lbs
    5 4.1 4.1 4.1 3.2

    killer kiwi
    2 cycles
    50 jumping jacks
    30 push ups
    20 bulgarian squats (10 L & 10 R)
    15 ring dips
    10 knee raises
    6 muscle ups (red band)
    30 air squats
    10 chin ups
    26:25

  • FS, KBS, DU Workout

    BI: 3 mile easy run with Ellie around neighborhood

    WOD:
    3RFT of
    5 FS @ 135#
    10 KBS @53#
    20 DU

  • Row & DU Workout

    BI: 20 UBWB @ 20#
    WOD:
    5x3 Jerk work up to 85% max
    185, 190, 195, 200, 205
    CO:
    4 RFT of
    250m row
    30 DU
    1:22, 1:23, 1:19, 1:40
    Rest 1:1

  • ... Workout

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  • Prowler Workout

    3 Rounds of

    40ft high bar Sled push with 50lbs
    then
    10 Push Ups
    then
    40ft low bar sled push
    then
    10 power cleans @ 2x45 plates, using fat bar