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

  • Body weight Lunges x 50, 30, 10 Workout

    Perform 50 walking lunges with a barbell loaded with your body weight.
    Rest 5 minutes and then perform 30 walking lunges with the same barbell.
    Rest 3 minutes and perform 10 walking lunges with the same barbell.

  • For quality 30min Workout

    1) 30-50 DU
    2) 3-4 rope climb
    3) 6+6 deadbug (crosspress)
    4) 8 cal machine (fast pace)
    5) 10 wallball
    6) 24 abmat sit up

  • Murph-lite Workout

    Murph:
    * 1 mile Run
    * 100 Pull-ups
    * 200 Push-ups
    * 300 Squats
    * 1 mile Run

    Broken up into 20 rounds of 'Cindy'.
    I tore my hand earlier in the week and had a blood blister on my palm, so I did a Murph lite w/Tiff. I ran 1 mile, did 5 rounds of Cindy, waited a bit & did the last 5 rounds of Cindy w/Tiff for a total of 10 rounds, then ran the last mile. Tiff came in at 57 min-great job!

  • Half Murph Workout

    800 m run
    50 Pull-ups
    100 Push-ups
    150 Squats
    800 m run

    Almost rx'ed the whole half, needed band for last round of pull-ups after hands tore.
    Either way I've never kipped that much & I almost went to the band way earlier so I'm happy!

  • 20 Minute AMRAP: C2B, WB, and American KBs Workout

    20 Minute AMRAP
    5 Chest to Bar
    10 Wall Balls @ 20 LBs
    15 American Kettle Bells @ 52 LBs

    Great way to start the week!

  • Burp over the bar and press Workout

    Pre-WOD: 5 X 5 Front Squats

    WOD: 3 rounds for time
    -20 Bar Facing Burpees
    -20 Push Press (Rx 95)

    Front Squat: 95-115-135-165-165
    WOD: 12:16 Rx'd

  • Burp over the bar and press Workout

    Pre-WOD: 5 X 5 Front Squats

    WOD: 3 rounds for time
    -20 Bar Facing Burpees
    -20 Push Press (95# M, 65# W)

    Front Squat: 45-65-75-85-85
    WOD: 14:39 - used 45# for the push press

    Please don't ask me to raise my arms for the rest of the day...

  • Vest Day 2 Workout

    12 down to 1 of Pushups and Pullups Men @ 45 pounds Women @ 20 pounds 15 minute cap.

    -Subbed ring push-ups instead of normal.

  • 11-23-13 Metcon (BP,HC, DL, DUs) Workout

    Metcon:

    4 Rnds: 5 Hang Cleans (195lbs), 30 DUs, 5 DL (315lbs), 30 DUs, 5 Bench Press (205lbs), 30 DUs

    Time - 26:30

  • Murph Workout

    Murph

    Run 1mi

    100 pull-ups (ring rows)

    200 pushups (MOD to the knees)

    300 Squats

    Run 1mi

    Did 20 rounds of Cindy to break it up

    This was definitely a rough one. The 1st mile, I felt great. I had a rough time with the rounds of Cindy, especially the squats but I was committed to finishing no matter what. It wasn't until Round 17 of Cindy that I realized I failed to listen to the instructions. I was doing 5 pull-ups, 10 pushups and TWENTY squats each round. It should only have been 15 squats each time around. So, I did 20 extra squats. Oh boy! And I wondered why I was having such a tough time with them. I plowed through the ring rows (I think it's time to graduate to the blue band) and did alright with the push ups, but struggled on the squats. And I felt a bit dizzy after the push ups, so that slowed me down a bit. And then the second mile run was ROUGH!!! Legs felt wobbly and I couldn't get them going at first, so I walked (which is a Crossfit first for me). But, then, I ran back almost the entire way. This was definitely rough one but I was proud to finish (with 20 extra squats).