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

  • 7 rounds: 5 hand-stand push-ups, 10 deadlift, 10 check-to-bar pull-ups, 20 double-unders Workout

    This is a nice workout if you really feel like killing yourself. The RX for guys was 185 on the deadlift and that combined with the chest-to-bar pull-requirement is a tough combo.

    I was coming off a cold on this one so my performance was not very good. In fact, our instructor put a 20 minute time limit on the whole WOD (though you could finish your last round) and I stopped after completing 5 rounds at about 19 mins and 30 seconds.

  • 30 Overhead Squats w/ 95 lbs, 30 push press w/ 95 lbs, 30 burpees with lateral jump over bar Workout

    Still recovering from being sick here so not really happy with my time. The congestion is really screwing with my endurance as I can't seem to get my breath. Anywho...

    Not sure what the recommended was on this workout was but I went pretty light at 95lbs. I feel like I could have done about 1:15 and finished the exercise. I was able to get 26 of the squats in a row off the bat but had to stop because my wrists couldn't take it.

  • 10 Rounds of the following for time: 10 Pull-ups, 10 Ring Dips, 10 Air Squats, and 10 Sit-ups Workout

    Still have a bit of this lingering sickness so breathing is difficult. Really takes it's toll on a workout like this. I did this one as Rx'd so feel pretty good about that. I also learned about the 'kipping-ring-dip' today to help as I started to fail. You basically bring your knees up to your chest aggressively when you reach the bottom of the dip to help 'kip' up to the top.

    Not real satisfied with my time but hopefully, when health, I can improve this.

  • The Chief Workout

    Max rounds in 3 minutes of:
    3 Power Cleans (Rx 135)
    6 Push Ups
    9 Squats
    Rest 1 minute. Repeat for a total of 5 cycles

    I did:
    1/135lb-4/115-4/115-4/115-3/115

  • 5 mins, 3 mins, & 1 min of max reps for squat clean push press & double unders Workout

    Today's workout was a killer. Both mentally and physically. I did a movement for the first time called a squat clean push press. It was a lot easier to get down then to get up and form is really important to not hurting yourself.

    -Round 1:
    5 mins to get as many squat clean push press as you can and 5 mins to get as many double unders as you can. No break in between. I got 36 squat clean push press at 95 lbs and 96 double unders.

    -Round 2:
    3 mins to do the same thing. I got 11 squat clean push press and 43 double unders.

    -Round 3:
    1 min, I got 4 squat clean push press and 12 double unders.

    What was clear to me is that I definitely need to get better in the endurance category. I was above average for my class on reps of squat clean push press during the first set but fell off in all areas after that.

  • Sumo Deadlift, CTB Pull-ups, Burpees & Ab workout Workout

    This was a nice break considering the 12 days of benchmark workouts that we put in leading up to Christmas.

    5x5 Sumo Deadlift
    - Set 1: 135 lbs
    - Set 2: 225 lbs
    - Set 3: 275 lbs
    - Set 4: 275 lbs
    - Set 5: 275 lbs

    For time:
    - 25 Chest to Bar Pullups
    - 25 Burpees
    *my time was 1:46 but I think I could have shaved 10-15 seconds off if I just did a normal pull-up as early in pull-up sets I have enough strength to get my chest to the bar. I thought too much here.

    Abs
    - 1 min L-Sit
    - 1 min plank
    - 1 min hold-the-world
    - 1 min plank

    • The catch here was that it was one minute cumulative, meaning that every time you broke your set you had to pause the clock so to speak.

  • Murph Workout

    1 Mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 Mile Run

    This was harder than I expected. I have a small cold so that didn't do me any favors. Also I had to do this at the playground with the pull-ups being done on the swing set. The bar of the swing set was very thick so Pull-ups were more tough than usual. Next time I expect to do better.

  • KB COMPLEX Workout

    5 ROUNDS FOR TIME
    *all done with a 16kg KB

    5 RIGHT ARM KB SNATCH
    5 LEFT ARM KB SNATCH
    10/20 KB SWINGS (FULL)
    10/15 GOBLET SQUATS

    The time it takes to do a round must hold plank position for same length of time
    **10 burpee penalty for setting weight down during individual round - must be completed immediately
    *    * If KB not picked up within 5 seconds of completing plank or burpees, 10 wall-ball penalty for each occurrence at the end of the workout

    RESULT: 13:34 (NO PENALTIES)

  • Ground to Overhead & Shuttle Runs Workout

    Crossfit Warm up: 2 rounds
    10 pull ups, 10 push ups, 10 sit ups, 10 air squats, 10 ring dips

    WOD
    3 rounds for time:
    10 ground to overhead lifts (Rx 95 lbs )
    200 meter shuttle run

  • Strength: Bench Press / Push Press Workout

    Bench Press:
    8 x 26
    6 x 27
    5 x 30
    4 x 32,5
    3 x 35
    2 x 36
    1 x 38,5

    Push Press:
    5 x 27
    5 x 30
    5 x 32,5
    5 x 35
    5 x 37,5