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

  • Crossfit Total Workout

    “The Crossfit Total”
    Back Squat 1 Rep
    Shoulder Press 1 Rep
    Deadlift 1 Rep
    *You have three attempts to find your 1 rep max for each lift.

    Previous #'s from August 27, 2012
    BS: 320/325/340
    SP: 165/175/180
    DL: 345/385/400/405
    Total: 925#

    Warm up:
    BS: 225x5, 275x3, 315x1
    SP: 135x3, 155x1
    DL: 225x3, 315x1

    New #'s
    BS: 335/345F/345F
    SP: 170/175/180F
    DL: 385/395/405F

  • Holiday chipper Workout

    30 of each:
    Burpee
    Wall ball
    Double under
    Pull up
    KB Swing 1.5pd
    K2E
    Situp
    Box jump
    Mountain climber
    Ring dips
    jumping lunge
    Burpee

  • Deadlifts, KB Swings, and HSPU Workout

    Deadlift 3 sets of 5 reps; focus on technique at medium weights

    5 rounds:

    "American" KB Swing (70/53#) x 20
    Handstand Push-up x 10
    Notes

    Use weight plates or parallettes to move through a full range-of-motion on the handstand push-ups.

  • Masters Chipper 2012 Games Workout

    10 DeadLifts - 135#
    20 Pullups - Green Band
    30 Box Jumps - 20inch
    40 Kettle Bells - 12Kg
    50 Double Unders
    40 Kettle Bells
    30 Box Jumps
    20 Pullups
    10 DeadLifts

  • 12.10.12 Workout

    1. OTM x 20 - 115 Snatch, 155 Squat
      Odd: 3 Power Snatch
      Even: 6 Front Squats - from the ground, no racks
      Set up two bars. Weights do not need to be across.

    2. GOAT TRAINING
      Pick one of the following (A, B, or C), base on greatest weakness...
      A. Handstand Push ups
      OTM x 20
      Odd: 5 HSPU - rings, elevated, kipping or strict
      Even: 200m Run or 200m Row - .4 mile AirDyne

    10 minutes, 5 minute break, 10 minutes

  • 12.11.2012 Workout

    1. Jerk
      5 x 1 - From behind the neck, climbing - in front, 185, 205, 225, 205, 205

    2. GOAT TRAINING
      Pick one of the following (A, B or C), base on greatest weakness...
      A. C2B Pull ups
      OTM x 20
      Odd: 6 High Box Jumps or max rep Pistols - Box Jump to 30"
      Even: 8 C2B - pullups.

  • Diane Workout

    Pre-WOD:
    1x20 Back Squat #135
    I stumbled forward after rep 12 and had to rack the bar. Then I did the remaining 8.

    WOD - For Time:
    "Diane"
    21-15-9
    - Power Cleans (225#, 155#) #155!
    - HSPU (used a box)

    Time: 10:36
    Shared bar with Jill so there was some (much needed) rest time within the WOD.
    Weight: 155

  • Home Again WOD Workout

    Warm Up:
    2x
    5 Ring Dips
    10 Push Ups
    15 Squats
    20 Jump Ropes

    Group: Squat with PVC on spine

    Mobility:
    Hip flexor on wall
    Pain ball vs. feet

    MetCon:
    30-20-10
    Box Jumps 24”/20”
    Double Unders (x2)*
    Ring Push Ups (rings set 1” off the floor …ugh)
    Sit Ups

    *Head coach said to do backwards singles so I kept my intensity up ... ok coach!

  • Invictus Performance WOD - 122712 Workout

    A. Take 15 minutes to build to a heavy, but not 3-RM, Deadlift x 3 reps
    B. Complete rounds of 15, 12, 9, 6 and 3 reps for time of: 225/155 lb. Deadlift Handstand Push-Ups

    Since I'm still not in the clear for working out with full weight, I didn't work to my 3RM for Deadlifts, and I scaled the Deadlifts down significantly:

    21-15-9
    Deadlifts (135)
    400m Run
    Pike Push-Ups

    I didn't do this for time, but my 400m runs were at 8.0, 8.5 and 9.0, respectively. I didn't feel it too much in my upper hamstring, so I can't complain too much!

  • Oly Lifting Workout

    Skill
    Snatch pulls & Clean pulls

    Strength
    3x5 Power Cleans (75kg)
    4-4-3-3-2-2-2-1 Back Squats
    70kg - 80kg - 90kg - 100kg