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

  • 1/7/14 Advanced Class Clean & Jerks, Row Workout

    On :20, then off 1:40

    Clean & Jerk
    3 rounds 90% of 1rep max - 95lbs (3x3x3)
    3 rounds 80% of 1rep max - 85lbs (4x4x4)
    3 rounds 70% of 1 rep max - 75lbs (5x5x5)
    3 rounds of 60% of 1 rep max - 65lbs (5x5x5)
    3 rounds of 50% of 1 rep max - 55lbs (6x6x6)

    Cash out Row 50 calories

  • DU-T2B-Clean and Jerk Workout

    Skill
    5x5 Clean pull 115 lbs

    AMRAP in 12 minutes
    30 Double Unders
    10 Toes to Bar
    10 C&J 95 lbs

  • Back Squat & PU/KBS/DU Workout

    Back Squat
    3/3/3
    295/315/335

    3rds
    15 strict pull ups
    30 KB Swings 1.5pd
    60 Double unders

    15:35

  • 1-7-14 Metcon (Row, Burpees, KBs) Workout

    Metcon:

    5 Rnds: 300m Row, 5 Burpees, 20 KBs (53lbs), 5 Burpees

    Time - 17:45

  • Rowing WOD - 15 rounds of: 6 medium pulls, 12 hard pulls, 6 easy pulls Workout

    I did a surprisingly hard WOD last night of Rowing.. something I'm not that good at to be honest and gets me gassed and tired pretty quickly relatively speaking.
    I saw this posted, or some version of it and wanted to try it. It was a different way to do a rowing WOD.
    In this WOD you basically do rounds of the following... I was initially thinking that I'd do all 15 rounds back to back, but after only 3 rounds, decided to break it up into 5 sets of 3 rounds with a little break inbetween each set or group of 3 rounds.
    In the end I totaled:
    approximately 13:00 of rowing in total
    about 3,200 meters total rowing (I did pull a couple light pulls before each set started)
    Avg 500m splits were 2:03.7
    Avg Watts 185.00
    Damper was on a tiny bit below 5
    Great WOD - I basically went downstairs and stretched out for about 5-10 minutes and then took a couple minute steam and a super fast shower
    I weighed myself at only about 132.5 lbs BEFORE steam & shower, and I was not soaked in sweat at all after the WOD.

  • CrossFit Games Open 12.3 Workout

    Warm Up

    Strength / Skill:
    5x3 Strict Press (65#)

    WOD - 18min AMRAP:
    - 15 Box Jumps (24"/20")
    - 12 Push Press (#115/75) 65#
    - 09 Toes to Bar

  • Gymnastic strength Workout

    • 10 Min Volume Accumulation of:
    Bar Muscle Ups with Vest (9/6Kg) o Bar Muscle Ups o C2B Pull Ups with Vest (9/6Kg)
    Seleziona quale movimento allenare. Mantieni un range di reps pari a 3-6 per ogni sets.

  • WOD Workout

    3 rounds :

    Squat clean (40kg) 30-20-10x
    Burpees 10-20-30X
    Pull-ups 10-10-10x

  • Fight Gone Bad Workout

    299 reps
    3 rounds for reps:
    1:00 min of: WB, SDHPx55#, BJx20", PPx55#, Row (cal), rest

  • Press, Powerclean, Box Jumps, Toes to Bars Workout

    A) Press – build to a 1RM
    60#
    B) EMOM for 15 min:
    Min 1: 1 Power clean + 5 Push press

    Min 2: Box jump x 7 reps (24/20″, cycling or step down)
    18"
    Min 3: 5-7 toes to bar
    10 sec kipping practice
    10 ab mat sit ups