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

  • Back squat 5-3-1+ & Maiden Voyage Workout

    ''Back Squat 5-3-1+'' (06.25.2012)
    Work through the following sets of Back Squats using the percentage based sets outlined below.
    IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
    The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

    245lbs 2x PR!!!

    ''Maiden Voyage'' (06.25.2012)
    Complete for time
    Row 500m
    Then...
    10-9-8-7-5-4-3-2-1 reps each of
    Hang Power Clean 95#
    Static Dips (strict)
    Row 500m

  • Sand wedge Workout

    For Time:
    55/45 Calorie Bike Erg
    Into...
    10-9-8-7-6-5-4-3-2-1:
    Power Snatch (40/30)
    Toes to Bar
    Into...
    55/45 Calorie Bike Erg
    Target:18 Minutes

  • 24.11.22 ~ AMRAP 8 min. Workout

    12 squats
    10 kb swings 12 kg
    8 burpee

    2 + 20

  • 06252012 - Presses, Pull Ups, Dips, Box Jumps Workout

    Find 1RM Push Jerk
    105, 125, 135, 155, 145

    3x3 Push Jerk of 1RM
    115

    Then
    4 Rounds
    15 DB Push Press (25)
    5 Pull Ups
    5 Ring Dips
    10 Box Jumps (36")

  • Monday Morning - keeping warm Workout

    A. 1 wall walk to handstand and back down
    10 TTB
    20 Double unders

    B. 7 Hang cleans @40kg
    7 Chin ups

    3 minute AMRAP of A. 1 minute rest
    3 minute AMRAP of B. 1 minute rest
    then
    6 minute AMRAP of A. 1 minute rest
    6 minute AMRAP of B. 1 minute rest
    then
    9 minute AMRAP of A. 1 minute rest
    -------------------------------------------------------- finished here - a real hand and forearm basher
    9 minute AMRAP of B.

  • 5/3/1 Press & PSKC Competitor Class - 6.26.2012 Workout

    Skill/Strength:
    Press:
    5 x 110
    3 x 125
    6 x 140

    3 x 10 pistols (5 each leg)

    WOD:
    Crossfit New Albany Winter Throwdown WOD #1

    8 min AMRAP:
    9 Front Squats (155/115)
    5 HSPU
    3 rope climbs

    Then, 1 min rest and max unbroken reps in one minute of
    OH Squats (135/95)
    *You'll just have to strip the 10s off each side during your one minute rest. As soon as you drop the bar, it's over.

    3 rounds + 9 FS
    7 reps of OH Squat

  • Shoulder Pain Workout

    A1. Thruster 3,2,1,3,2,1; rest 10 sec
    A2. KB Swings 15 reps; rest 2 min
    +
    Three rounds for time of:
    45 pound Push Press, 50 reps
    35 pull ups

    Thruster Weight: 95, 105, 115, 105, 115, 125
    KB weight: 53 lbs

    15 minute cap on the three rounds: almost completed two rounds, 5 pull ups short

  • Burpees/C&J/OHS/T2Rings Workout

    Warmup
    82 Burpees

    Strength
    EMOTM 3 C&J for 10 mins
    Ended at 205

    WOD
    21-15-9
    95lb OHS
    Toes thru Rings

    This was one of the first times that a WOD almost brought me to puke. I think the combo of all these movements wore me down along with the heat. Felt great through the whole WOD. Set of 15 OHS felt the best.

  • Do the Rockaway Workout

    Strength: 5-3-1+ back squats (75%, 85%, 95% of 1RM) 95, 115, 135

    Metcon
    AMRAP
    5 min HSPU 0
    4 min air squats 100
    3 min push-ups 75
    2 min KB swings (53/35#) 50# 29
    1 min pull-ups 7 negatives

  • Burpees and Handstand pushups Workout

    7 MIN AMRAP