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

  • Outlaw Main Site Workout

    Strength
    Smolov 2/3 – Click Here for Smolov Calculator
    HBBS 8X4 @ 80% – rest at least 2 minutes
    Weight: 260-260-260-260-230-230-230-230. Yeah... Totally went down in weight. I have an awesome cut on the back of my neck from all of these HBBS and on my second set it ripped open and got blood on the bar. I switched to the regular back squat after that and my knee started to get a little funny on me. Instead of possibly risking injury since I'm unfamiliar w. that feeling in my knee, I decided to drop the weight.

    Conditioning
    12 minute AMRAP of:
    100′ Burpee Broad Jump DEMO VIDEO
    100′ OH Walking Lunges 45/25# (plate)

    Score: Finish 3 rds + 50 ft. burpees.

  • Crossfit LA Workout

    Warm Up

    Hollow rock, superman hold
    15 secs, 30 secs, 60 secs, 90 secs, 60 secs, 30 secs, 15 secs

    Russian Kettlebell swings 35lbs
    Squats
    Push ups
    -when form goes, run 200m, then do next discipline

    Workout
    5 rounds
    10 Russian kettlebell swings 35lbs
    10 squats
    ?
    ?
    20 double unders

    10 min cap
    Result: 4 rounds + 43

    Strength
    20 mins to find squat clean 1 rep max
    25x1, 35x1, 45x1, 65x1, 85x1, 95x1, 105x1, 115x1 (PR!)
    *failed once at 115, didn't get out of squat. prob could do 120. need to work on opening up hips during the clean

  • WOD Workout

    Strength:
    3×5* Bench Press (1st Set @ 65% 1RM, 2nd @ 75%, 3rd @ 85%)

    Conditioning – 3 Rounds For Time:
    500m Row
    12 Bodyweight Deadlifts (@185#)
    21 Toes-to-Bar

    Extra Credit:
    Max Effort Plank Hold (Push-Up Position) (Result: 60 seconds)

  • Hatch Squat Week 4 Day 1 Workout

    Warmup:
    Row 1000m in 4:16

    Squat
    8x175
    8x185
    6x215
    6x225

    F Squat
    5x145
    5x155
    5x165
    5x175

    Handstand and HSPU work before and after

    Ran 800m in 3:07 at the end

    Took a week off from Hatch Squat program, Going to get back into it. All those metcons are starting to burn me out. I need to break it up.

  • Week 2 Day 3 Workout

    Warmup:
    3 Rounds
    10 HR Pushups
    20 AbMat

    WOD:
    AMRAP 10 min
    25 yard lunge
    50 yard run

    *9 rounds completed

    rest 5 min, then...

    AMRAP 10 min
    5 pull-ups
    10 pushups

    *11 full rounds and 5 pull-ups

  • 0600 CF Undisclosed Day 19 - Death by DB Thrusters Workout

    Strength
    3 x 50m Sled Drag -- Weight should be enough to slow you down throughout the drag but not force you to stop.
    Sled had 90 lbs added. Seemed like a little more than 50m

    WOD:
    Death By DB Thrusters, moving up by 1s's.
    At the call of "GO!" complete 1 DB Thruster, the following minute do 2, and 3 the minute after that. Continue in this fashion until the clock catches you.
    11 rounds and then 9 reps with 44 lbs each hand.

    Was pretty gassed from the sled so the thrusters were rough. I was holding the dumbells too far forward. I moved about 3 ft forward over the course of the WOD. Just think about keeping the elbows up. Also a little wider on the stance maybe.

  • Olys! Workout

    1600m run, warm up

    5 Rounds, NOT for time:
    10x Med Ball Clean (14lb ball)
    10x Box Jumps, cycling, 20" box

    C&J Assistance:
    Press from Split 3x5 @ 55lbs
    (in between 20 seconds hollow rocks)

    Split Jerks, work to heavy single
    6x1 65-75-85-95-105-115-125 (went for a 7th!!!)

    Complex:
    2 clean + 1 jerk (4x) @ 85-85-95-95

    3 Rounds:
    Front Squat 6x @ 85
    CTB 5x
    Plyo pushups 8x

    Core:
    4x20 Supermans
    4x20 V Ups

    Capacity:
    4 minutes work, Tabata Airdyne
    20:10

    (Airdyne makes me HATE my life......)

  • 20130701 Workout

    5x5 deadlift
    115, 135, 135, 155, 135

    10min AMRAP
    26# Kettlebell
    1TGU/ea side
    8 kettlebell swings/ea side
    200M farmer's carry/ea side

    5 rounds

  • 5 Rounds of: 12 Front Squat with 135 lbs + 12 burpees Workout

    This was my first time doing FS since hurting my back so I was a little bit nervous and was SUPER careful with getting FULL ROM and also not pushing too much and keeping perfect form on all FS.
    I did these off the rack as well.
    I did break up the FS
    R1: unbroken
    R2: 9 + 3
    R3: 8 + 4
    R2: 8 + 4
    R2: 8 + 4

    Warmed up with 45 x 6, 85 x 6, 105 x 6, 125 x 6
    Burpees were o.k.
    Good WOD... If I was not being as super careful it would have hurt more but still a good WOD. I think if I was 100% I would try to make each round unbroken to see how I would deal with that.

  • Level Up Test Workout

    Strength
    Squat 1-1-1-1-1

    Bench 1-1-1-1-1

    “Level Up Test”
    you have 2 attempts, within 5 minutes, to get a max number of unbroken double unders. - 3 DU

    If you got 24 or under, The wod will be a 8 minute ladder.

    Wod
    Ladder

    10 Double Unders - only did 5 DU

    1 Burpee

    10 Double Unders

    2 Burpees

    10 Double Unders

    3 Burpees

    etc…10 Double Unders, 4 burpees, 10 Double Unders, 5 burpees, 10 Double Unders, 6 burpees, cont…

    The Double Unders remain the same, but the burpees go up by one per each round, score is number of repetitions performed - 116