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

  • Angie Hand Release Workout

    For Time:

    100 Pull Up
    100 Push Up (Hand Release)
    100 Sit Up (no wall)
    100 Air Squat

    I sucked today. Angie is not my strongest workout anyway and the hand-release destroyed me.

  • Open WOD 12.1 - Burpee Hell Workout

    CrossFit Open Games WOD 12.1

    Complete as many reps as possible in 7 minutes of:

    Burpees- Either set something at a height of 6in above your vertical reach, or stack plates to equal 6in in height and jump on after each burpee.

    Total Burpees: 52

    Started strong but quickly tired. This was rougher than I thought it would be.

  • Clean Strength

    Pyramid, teknik träning

  • 17112014 Strength

    BB Cycling

    1) 3X3 UB Hang Snatches (full) from the Power Position – rest 90 sec.

    2) 1XME T&G Snatches (full) from floor @ 100% of max triple from #1

    Strength

    1a) 4X5 Front Squats – work to a 5rm (final set should be an attempt @ at least 10-20# more than last week’s 5rm), rest 2:00

    1b) 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 10 UB reps at strict tempo is too easy add weight, rest 2:00

    Conditioning

    20 minute AMRAP of:

    50′ HS Walk
    50 Split Jumps (each jump = 1 rep)
    500m Row

    ZAJĘCIA o 7.00:

    Tydzień z ŁGG

    Blok MOBILITY - 15 min minut

    then:

    15 min to FIND 1RepMax OHS

    then:

    Strength

    1a) 4X5 Front Squats – work to a 5rm (final set should be an attempt @ at least 10-20# more than last week’s 5rm), rest 2:00

    1b) 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 10 UB reps at strict tempo is too easy add weight, rest 2:00

  • Mean Little Chipper Workout

    For time:
    400m Run
    20 Squat Cleans (135#)
    20 CTB Pull-Ups
    20 Box Jumps (30")
    20 HSPU
    20 TTB
    20 Push Press (135#)
    400m Run

  • Crossfit Open WOD 12.2 Workout

    Results: 41 reps

    Despite my abysmally low score I am incredibly proud of the work I did today. I've had a mental block for quite some time, as most people do, with overhead work, and heavier snatches usually leave me flummoxed. It wasn't something that I did a lot of (I actually avoided them early on) when I was in a box, and now that I'm out on my own I really want to work on them. Sooooo hitting 135 lb snatches 11 times really was a big deal for me. I'm not a competitor in the open, I'm just doing it for fun and seeing where I stack up with my limited training. On to the next one!

  • open wod 12.2 Workout

    30 snatch 75
    30 snatch 135
    30 snatch 165
    amrap snatch 210

    10 min time allowed

    60 reps completed

    had 3 failed attempts at 165. just couldn't get my elbows locked.

  • 3-1-2012 Workout

    30-20-10

    SDHP #95/65(DL #115)
    DU(Row 300, 200 100)

  • Courtesy of Daniel Tyminski Workout

    Every 2:00 for 12:00 (beginning at 0:00):

    8 Clean & Jerks (anyhow) 135/95#
    8 Bar Facing Burpees

    Every 2:00 beginning at 14:00 for as long as possible or until 30:00:

    10 Clean & Jerks (anyhow) 135/95#
    10 Bar Facing Burpees

  • wallball, slamball, box jumps, run Workout

    Group warm up, then,

    15min AMRAP

    5 wallballs 30/20 Rx

    10 slamballs 30/20 Rx

    15 lateral box jumps 24/20 (mod 20"/18")

    Immediately following,

    Run 1 mile

    Record rounds and mile time to board. 7+10 / 11:24