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

  • OHS 3x3 Strength

    OHS 3x3

  • Fran Workout

    21-15-9
    Thrusters (65#) & pull ups

  • One At a Time Workout

    50 Rounds for Time:
    - 1 Dead Lift (Rx 315/185)
    - 1 Strict Pull Up

  • 7500m row + 2000m row Workout

    Total 65min:
    7500m row + 2000m row / 2min recovery
    Alku- ja loppuverryttelyt 10min+10min

  • "Don't Set It Down" Workout

    Hang Power Snatch
    1-1-1-1-1-1-1 PR 95 pounds

    Partner WOD
    1-2-3-4-5-6-7-8-9-10
    Run Ladder from 1-10 in alternating partner fashion. Run up ladder with one arm at a time.
    Perform this with kb cleans (partner not working hold bell in rack position)

    Then perform this with kb Push Press (partner not working holds bell in OH position)
    *Burpee penalty if bell has to be set down

  • Bench Press + Explosive Pushups Workout

    Weightlifting
    Some Running and Skipping (also backwards) + Dynamic Stretching (Warm-up)
    3x5 Bench Press (65kg)
    5x3 Explosive Pushups (about 60s rest)
    3x5 Barbell Rollouts (Close-Grip)
    Static Stretching + Foam Rolling (Cooldown)

  • 10min AMRAP Workout

    AS MANY ROUNDS AS POSSIBLE
    * 15 GROUND TO OVERHEAD
    * 30 DOUBLE UNDERS

  • Delight Workout

    WOD:
    6 Minute AMRAP
    -10 Wall Ball Shot (#20/14) I used 6, not much else was available
    -10 Ring Dip (assisted)
    (Completed 5 rounds)
    6 Minute AMRAP
    -10 Box Jump (18")
    -10 T2B
    (Completed 3 rounds)

    Post-Wod:
    Bench Press 5-5- 3-3 -1-1
    75-80-85-90-95-100
    100 is a new PR! Wasn't able to do 105.

  • Rooster Workout

    10 Burpees
    20 Double-Unders

    10 Rounds for Time

  • Mainsite: "Diane" Workout

    WARM UP
    Mobility
    - Ball: Hamstring
    - Box & Band: Hamstring
    - Band: Shoulder & Elbow Flexion with Neck
    Dynamic Warm Up
    - Row 5-10 min
    Burgener Warm Up
    Skill Transfer Drills

    WOD – “DIANE”
    21-15-9 reps for time:
    - Deadlift (225/185#)
    - HSPU

    165lb deadlift, 21 regular hspu - 15 & 9 hspu w. red+purple band.
    Time: 6:??

    Notes: I learned about intensity. I wanted to do this RX'd because I knew I could finish it, but it would take me a long time to do the hspu. Instead, Sean slapped me in the face w. some crossfit philosophy and told me it's about the intensity, not the weight. Basically, he told me to check my ego.

    What Improved: On the last 6 of my first 21 hspu I learned the kipping hspu!

    What Needs Work: Writing down your time... I completely forgot, but I know it was int the mid-lower 6 min range. Also, I think I could've gone heavier on the dl.