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

  • Partner WOD - lunges vs other stuff Workout

    In Teams of Two:
    15 Minute AMRAP:
    Partner A:
    * 10 Wall Balls (20/14)
    * 15 Hand Release Pushups
    * 20 Abmat Situps
    Partner B (time keeper):
    * 60m Walking Lunges

    For the workout, you’re working in teams of two. Partner B (the one doing the walking lunges 60m at a time) serves as “the time keeper”, while Partner A completes as many rounds of the triplet as possible. Upon finishing the walking lunges, partners switch places, with Partner B picking up the triplet where Partner A left off.

    We lost track of rounds. Lunges burned.

  • WOD Workout

    4 rounds of:

    Farmer carry down and back twice (45 lbs plate)
    10 overhead lunges each leg (45 lbs)
    20 squats (45 lbs)

  • Jackie Workout

    1000 meter row
    50 thruster (35lb)
    30 pull ups

  • Walk with Penny Workout

    Neighborhood walk with Penny

  • Firefighter Challenge Crossfit Style Workout

    21-15-9 Reps for Time:

    -Hose Load Cleans
    -Hose Load Step-Ups (20 inch tailboard of firetruck)
    -35# Dumbbell Swing
    -Pull Ups

    Full PPE with pack on air.

    Completed at 16:30 with 940 psi remaining

    Took longer to complete the workout this time but conserved my air longer than last time.

  • Dead End Workout

    Pre-WOD:
    10x1 Jerks
    For the Jerk, I did 65, 70, 75, 80, 85, 90, 95, 100, 90, 90 (shared bar with another girl who wasn't sure she could go over 95 so I brought the weight back down)

    WOD:
    12 Minute AMRAP:
    6 Deadlifts (#185/115) - used #115
    12 pushups, - split between full and knees
    24 DU's (2:1) - did singles

    Post-WOD:
    50 weighted situps (35/25) used #25 dumbbell
    50 unweighted situps

  • Lunge, DU, thruster Workout

    -Buy In-
    Strength: Squat

    WOD
    Overhead Squat 1-1-1-1-1-1-1

    -Cash Out-As Many Rounds as Possible in 8 Minutes:

    25m Kettlebell Walking Lunge (53/35)
    20 Double Unders
    7 Kettlebell Thrusters (53/35)

    Buy-in: 5/3/1 Wk1 BS: 205x5, 235x5, 270x13
    WOD: 175, 185, 190, 200, 210, 220, 225, 235 (30# PR1)
    Cash out: 2Rds + 15m of lunges. Subbed 115# BB for kettle bells.

  • Leg Day Workout

    Strength:
    10 minutes to establish 3RM on Backsquat

    then...
    50 X Backsquat at 50% 3RM
    *Break up as necessary. However, you cannot rack the bar. 25 burpee penalty if you rack the bar.

    then..
    12 minute AMRAP
    5 x Goblet squat (70/53)
    10 x Box jump

  • C&J 5/4/3/2/1 for load Workout

    PreWOD: jump rope for two minutes
    Three rounds of ten reps pull-ups,a knees to elbows, and 20lb medicine ball cleans

    WOD: Clean and Jerk 5/4/3/2/1 for load (working on technique, so full squat and push jerk, trying to work up to a one rep max)

    95/115/135/157/168 the last two I had to use kg change plates so that is why the numbers as weird.

  • C&J/Muscle Up Couplet + 4K Run Workout

    Skill
    5mins of Handstand Walk

    Strength
    5x5 Front Squats 60kg (3mins rest)
    1x15 Back Squats (55kg)

    Endurance
    4K Run - 17:something
    I competed at a middle distance race today and ended up 48th out of about 75 people. My time was about 17 minutes but I think the whole route was a bit longer than 4000m.

    WOD
    5-4-3-2-1 reps for time of:
    60kg Clean and Jerk
    Muscle Ups
    Did two failed reps on the muscle ups. One at the round of two and one at the round of one.