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

  • Rectify Workout

    6 RFT

    5 Hand Release Push Ups
    10 Overhead Squat @ 55lbs
    15 Alternating KB Swings @ 45lbs
    20 Double Unders

  • Metcon - 7.05.11 Workout

    4 Rounds:
    4 Handstand Pushups
    10 Ring Dips
    400m Run

  • Rectify Workout

    6 RFT

    5 Push ups
    10 Overhead Squats @ 55lb
    15 Alternating Single Arm KB Swings @ 45lb
    20 Double Unders

  • 16.2.2018 Workout

    Lepoja/huoltoja

  • 2013 Crossfit Games Open 13.4 Workout

    Workout 13.4

    7 minute AMRAP of (#135/95):
    - 3 Clean and jerk
    - 3 Toes-to-bar
    - 6 Clean and jerk
    - 6 Toes-to-bar
    - 9 Clean and jerk
    - 9 Toes-to-bar
    - 12 Clean and jerk
    - 12 Toes-to-bar
    - 15 Clean and jerk
    - 15 Toes-to-bar
    - 18 Clean and jerk
    - 18 Toes-to-bar...
    etc...

    I used #75. Completed 12 rounds + 1 C&J and used the GHD

  • 3/28 WOD Workout

    3×5 Back Squat
    145lbs
    then,
    4x 400m run
    1:40, 1:35, 1:26, 1:34
    -rest as needed between

  • lightwork Workout

    warm-up 4 rounds
    20 push-ups
    10 lunges
    15 hamstring curl on stability ball

    then

    100 dips
    70 single leg KB deadlifts.

  • CW 4.1.13 Workout

    1. Squats
      3x3 @ 185
      1x10 @ 140 (PR)

    2. Small 'Kelly'
      2RFT
      400m Run
      30 Box Jumps (20')
      30 Wall Balls

    13:10

  • Shoulder Press Workout

    Strength:
    10x3 Press

    Midline:
    5x10 GHD SU (Parallel)

  • Warm-up Mobility Workout

    Ankles & Glutes Series Perform:

    3 Rounds of B1) + B2) + B3) + B4)
    B1) Calves roll out
    Grab a roller and spend about 2-3 minutes per leg rolling out your calves. Create gentle pressure on the spots that are a bit tighter before moving on to the next tight area. Demo Video:

    B2) Banded ankle mobilisation
    Place a strong (purple or green) band on the bottom of the rack and place the other end of the band around your ankle. Stretch out the band as much as you can, place the front part of your foot onto a 15lbs plate and push your knee forward in 3 different directions with a 2sec pause in the push (forward and slightly inward, forward and forward and slightly outward). 15 reps / ankle
    Demo Video:

    B3) Pigeon stretch on a box
    Place your right leg on the box, keep your back as straight as possible and reach with your left hand over your right knee x10reps, then reach in front of you 10reps, then reach with your right hand to your left side 10reps. Same procedure with the other leg. 10 reps / direction/ 3 directions
    Demo Video:

    B4) Banded KB Goblet Squats
    Double the Band around your knees, place your feet in a stance that you fell a bit of pressure on the band. When squatting, press your knees into the band in order to feel your gluten activate. 10 reps at Tempo: 3110 Demo Video: