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

  • Jacked gymnastics + weightlifting + conditioning Workout

    105 min

    1.JG PP 26.7.2018
    A. Mixed Skill
    Complete:
    - 3 x 5 ring kip swings
    - 3 x 5 high arch rock
    - 3 x 5 full ring swings
    - 3 x (3 ring swings + 1 hips to rings)
    - 3 x 20 box assisted butterfly pull-ups
    - 3 x 5 metre lateral handstand walk in each direction

    2.Weightlifting
    Testing KuntoKarkelot event 1
    A. E2MOM10:
    6 deadlifts + 5 - 4 - 3 - 2 - 1 squat cleans @ 35 - 40 - 45 - 50 - 55 kg

    3.Conditioning
    A. Tabata air runner
    Straight into
    B. Reverse tabata air runner

    4.Mobility
    A. 2 rounds:
    - 20s top of 180 crab extension hold
    - 20s top of 90 crab extension hold
    - 20s top of neutral crab extension hold
    Rest until fully recovered
    B. 3 rounds:
    - 60s supine shoulder extension
    - 60s elevated bent arm shoulder extension
    - 3 skin the cats with a 3s pause in German hang

  • Tabata Stones - Strongman WOD Workout

    Tabata atlas Stones at 150#
    8 Rounds:
    20 seconds of work
    10 seconds of rest

  • Sgt. May Workout

    30 min AMRAP

    400 m run with a 45# plate
    10 Burpees
    124 Double Unders
    10 Backsquats 135#

    4 Full Rounds

    A lung burner...most difficult part is the 400 m run with the 45# plate as it is just awkward. Doing it again this Saturday...hoping for more rounds of course.

  • 4-2-2012 Workout

    20 Min. AMRAP
    3 HSPU
    6 Pullup
    9 Situp

  • 4-2-2012 Workout

    20 Min. AMRAP
    3 HSPU
    6 Pullup
    9 Situp

  • 4-2-2012 Workout

    20 Min. AMRAP
    3 HSPU (negative drop)
    6 Pullup (blue) last round w/ red
    9 Situp

  • WOD Workout

    5 Rounds for time:
    5 Deadlifts (205#)
    15 Box Jump (25")

  • Westside Upper Body Wave 1 Workout

    1 RM Bench (170#)
    fat bar close grip bench 3x10 @ 95#
    3x10 deadhang pullups with red band
    3x10 ring dips
    2x5 banded pushups (mental floss band)

  • 4-2-2012 Workout

    20 Min. AMRAP
    3 HSPU
    6 Pullup
    9 Situp

  • Crossfit Box CLE Workout

    AMRAP in 12 min of:

    80 rope jumps
    20 wall balls 6/9 kg
    20 KB swing 10/6 kg