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

  • Tabata "the first" Workout

    8 rondas de 20'' segundos de trabajo seguido de 10'' de descanso de cuatro ejercicios. 1' de pausa entre cada ejercicio

    subidas en barra: 6.7.7.8.6.6.6."5"
    flexiones de brazo: 17.16.11."5".5.6.5.7
    abdominales: "8".9.9.8.8.8.8.9
    sentadillas: "11".13.13.13.14.14.15.18

    puntaje: 29

  • Wod Legendario Anfiteatro Workout

    1º Etapa:

    25 burpees
    subir graderías con un disco de 15 kilos
    // dejar el disco en la parte alta de la gradería
    // bajar las graderias y en la parte alta empezar con:
    30 sentadillas
    // en la parte media de las graderias
    20 salto graderías
    // abajo, en el escenario
    10 flexiones de brazo
    // IR A BUSCAR DISCO DE 15 KILOS Y DEJARLO EN EL ESCENARIO

    2º Etapa:

    15-10-5
    // siempre saltando la pandereta para la zona de las graderías

    • burpees: en el escenario
    • flexiones de brazo: en la zona media
    • sentadillas: en la parte alta de graderías

  • Pullups, KB swings, double unders, OHS Workout

    100 pullups
    100 kb swings (24)
    100 double unders
    100 OHS (40)
    29:54

  • Clean practice Workout

    Halting clean deadlift, pause above knee, then clean.

    Shrug to clean from hang.

  • King & Queen of Thruster Mountain Workout

    THRUSTER LADDER
    Ladies start with 65 and will jump 10lb increments until they cannot perform a successful full range rep.

    Gents start with 95 and will jump 20lb increments until they cannot perform a successful full range rep.

    • We will take the bar from the rack (i.e. you don't have to clean it). We will have 2 bars set up each for ladies and gents. You will move quickly (e.g. Person A goes, then B, then C, then D...add weight then A,B, etc) *See video for movement standards. You will only given 1 chance to redo a missed rep.

    FINISHER:
    20/10 x 6 nonstop of:
    Air squat (bottom hold)
    Flutter kick (feet hold)
    Mountain Climber (plank hold)

  • Randy Workout

    75 Power Snatch 75#

  • CFCC Competition WOD #1 Workout

    7 Min to find 1 RM Snatch, followed by 1 min AMRAP Pull Ups
    Score=Snatch max+Pull Ups (185#+41 Pull Ups=226)

  • Mainsite WOD 120211 "Erin" Workout

    SATURDAY 120211

    "Erin"

    Five rounds for time of:
    40 pound Dumbbells split clean, 15 reps
    21 Pull-ups (Scaled to 15 pullups)

    Post time to comments.

    21:34

    Did this at a globo and in order to make sure my 40lb dumbells OR pull-up tower didn't get jacked (happened anyway) I needed to cut down the pull-up intervals. Oh, and I hate pull-ups. (Yes, yes, I know that means I need to work harder on them, but somedays you need to scale)

  • CrossFit Total Workout

    1 RM Shoulder Press (175)

    1 RM Back Squat (360)

    1 RM Deadlift (455)

  • November 14 Workout

    Strength 3x10 alternating back squat/deadlift
    Squat: 185,215,215
    DL: 225, 255, 265

    WOD:
    10min AMRAP
    15 push ups
    200m row

    5rds 15pus 50m