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

  • Europa - 1 RM Clean & Jerk Workout

    1 RM Clean & Jerk - 140#

  • OHS Day + 3/5 of "DT" + Aerobic Tester Workout

    AM - 3 rounds of: "DT" (45kg)
    Noon - OHS 5x3 (50kg) with 3 min recoveries
    PM - 30-20-10 reps for time of:
    -Burpees
    -T2B
    -KB Swings

    Results: 1. I don't like "DT".
    2.The OHS were awesome as I did them without much difficulty. First time doing them with 50kg.
    3. The Aerobic Tester was tough! Really pushed my breathing! 9:56 (I THINK!)

  • "Whitten" Workout

    5 Rounds - did 4 rounds
    Kettlebell Swings x 22 (2 Pood) - did 1 pood(35lb)
    Box Jumps x 22 (24″) - (20")
    400m Run
    Burpees x 22
    Wall Balls x 22 (12lb ball)

    Took me to complete 4 rounds in 40 min!!

  • Kettlebell Fight gone bad (at Crossfit Olathe) Workout

    3 rounds of 1 min max kettlebell swings at each station with 1 rest station

    Men: 12kg, 16kg, 24kg, 32kg, 48kg, rest

    Women: 8kg, 12kg, 16kg, 24kg, 32kg, rest

  • Fran Workout

    "Fran" for time:

    21-15-9 rep rounds, of:
    thrusters 95 lbs/65 lbs
    pull-ups

  • Muscle-ups Workout

    25 Muscle-ups for Time

  • Ring Dips, Power Cleans Workout

    Strength

    Backsquat 2-2-2-2-2-2-2-2-2-2 (on the minute)

    WOD

    10-9-8-7…1 of

    Ring Dips
    Power Cleans (135/95)

  • Team Tabata! Workout

    Tabata Teams!

    The whole team does each exercise together.

    Scoring: Each member keeps track of their total reps throughout the Tabata of the exercise. We will total and average the team for each exercise. The team with the most exercise "wins" wins!

    There may be rewards for winning!

    Team members: Max, JR, Bryan and Jakeb

    Box Jumps (62.5)
    Push ups (66.25)
    Sit ups (75.5)
    Rope Layouts (13)

    Ave total: 54.31

  • 5/3/1 Press + modified comp class Workout

    Strict press:
    115 x 3
    125 x 3
    140 x 6

    Close grip bench:
    8 x 185
    8 x 205
    6 x 225

    Conditioning:
    4 rounds:

    5 power cleans (205lb)
    10 pull ups
    15 hand release push ups
    300m row

    Time - 13:18

  • AM Fasted OHP & Front Squat Workout

    Start with the bar on the floor, clean the weight to begin

    5 Overhead press followed by
    5 Front Squat

    for
    5, 5, 5, 5, 5, 5 reps

    I did, 135, 145, 155, 165, 165, 175

    3x fail Chins (45 sec rest between sets). 7, 7, 5

    I hate fasted wods. I wound up puking the water and bcaas that I took in before the wod between my first and second set of 165. It sucked and was painful but I wanted to finish. Wound up only doing the squats on my last set of 175.