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

  • Treadmill Tabata Workout

    Set treadmill at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

    20:10 x 8

    With yesterday's new PR for a 5k, my minimum pace to consider this rx'd became 6:50. I was only able to get through the first 4 rounds before having to slow down. I wound up back at 7:41. Next time...

  • 03-09 Workout

    A: E2MOM 16' 8 rounds for time
    Every 2 minutes - ROW 300m
    B: EMOM 6'
    - 10s Headstand and 2 Kipping HSPU
    C: EMOM 5'
    - Clean 2xKB@20kg and hold bottom position 20s
    D: Mobility

  • 19Feb11 - FGB-ish WOD Workout

    1 minute of exercise per, rotation on the minute, 1 minute rest after all 5 stations.
    3 total rounds

    Row (calories)
    Slamball 20lbs
    Box Jump 20"
    Push Press 75 lbs
    Abmat

  • Onramp 11. Workout

    200 m run
    20 15 10 kettlebell 16kg
    2 * rope

    3 rounds

  • Crossfit Games WOD 11.6 Workout

    Pre-WOD: 5X3 Thruster

    WOD: 7 Minute AMRAP
    - Thruster (95/65) Not quite open weight but close enough!
    - Chest to Bar Pull Up

    The above movements with a rep scheme of:
    3, 6, 9, 12, 15, 18, 21

  • 11.22.11 WOD Workout

    Power Clean- 20min to find 1rm

    PR'd by 10 pounds at 195 with good form, so I shot a little higher. 205 was a complete rep, but poor finishing form so I stopped there.

    Then,

    12 min amrap

    3 Handstand Push Ups

    6 Deadlifts 225/155

    12 Abmats

    10 rounds + 6 DL

  • Deadlift Strength

    Number of reps: 3,3,2,2,1,1

  • Lepo/open gym Workout

    mitä teit?

  • 3-7-2012 Workout

    800M Run
    30 TTB
    30 Box Jump 24/20"
    30 KB Swing #53/35
    50M OH Lunges #45/25
    50 Push ups
    30 OHS #95/65

  • Crossfit Games WOD 11.6 Workout

    Pre-WOD: 5X3 Thruster

    WOD: 7 Minute AMRAP
    - Thruster (95/65)
    - Chest to Bar Pull Up

    The above movements with a rep scheme of:
    3, 6, 9, 12, 15, 18, 21