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 This Athlete Choice Workout

    Tabata This athlete's choice!

    Choose 5 of the following exercises for your Tabata This. Don't forget your weaknesses :)

    Score is the lowest number of reps in any set of the exercise. Then add all of the exercises scores for a total.

    TTB
    Pull ups
    Box Jumps
    Push ups
    Sit ups
    Air squats
    HSPU
    Burpees
    This will be done in partners with one partner being the judge/counter.

    My Events were: TTB 2, Pullups 2, Situps 8, Air Squats 13, Push ups 3

  • Coleric Workout

    Baseline: ROM Drills. Every minute on the minute for 10 minutes: 1x suicide run (0m-5m-10m), 10x push up.

    Work capacity: 5 rounds: Max rep back squat (170#), max rep hand stand push up, rest 60 sec.
    6/7 - 6/6 - 6/7 - 4/4 - 4/4

    Durability: 30 minutes Cardio.
    3 rounds: 10x GHD sit up, 30sec/30sec side bridge, 10x slashers (30#), 10x reverse hypers.

  • WOD Workout

    Turkish Getups 75 of them at 10lbs
    Power clean 3 for 8 min EMOTM @65#

  • Arms and some Workout

    Chin Ups:
    - work:rest = 1:1
    - 10, 8, 6, 4. 2

    Standing Dumbbell Hammer Curls + Weighted Dip + Dip:
    - 10kg x 5 (each arm) + 0 + 5
    - 20kg x 10 + 40kg x 1 + 7
    - 22kg x 8, 14kg x 2 + 50kg x 1 + 7
    - 24kg x 6, 14kg x 4 + 60kg x 1 + 7
    - 26kg x 4, 14kg x 6 + 0+ 7

    Standing Arnie Curls + Weighted Dip:
    - 14kg x 10 (each arm) + 20kg x 10
    - 14kg x 10 + 15kg x 10
    - 14kg x 10 + 10kg x 10

    Standing Ezi Bar Curl + Seated Ezi Bar Tricep Press:
    - 20kg x 7 + 20kg x 7
    - 25kg x 7 + 20kg x 7
    - 30kg x 7 + 20kg x 7

    Dumbbell Hammer Curl (Palms in) + Tricep Cable Pull Down (single arm):
    - 12kg x 7 (each arm) + 6.25kg x 7 (each arm)
    - 12kg x 7 + 8.75kg x 7
    - 12kg x 7 + 11.25kg x 7

    5 rounds:
    - Row 200m + 14 alternating leg Pistol Squats + 7 Burpees

    In teams of 2:
    - one person running, whilst other does max work, when person finishes 200m run, swap
    - repeat until all work done
    - 100 x 24KB Swings
    - 100 x Push Ups
    - 100 x 9kg Med Ball Sit Ups

  • Deadlift/Chief Workout

    Deadlift
    5-5-5
    315

    "Chief"
    5rds, 3min on, 1min off
    3 Power Clean 135#
    6 Push Up
    9 Squat

    No scores taken

  • Mainsite WOD 6/5/12 Workout

    21-15-9
    50lb dumbbell squat clean
    HSPU

    Subbed 50lb dumbbell push press for HSPU

  • gslp 6/6 Workout

    warmup: 480m run, leg swings, pass throughs, box lunge
    burgener warmup for cleans 45#
    power cleans 100# 7set of singles
    bench warmup 45x6 65x6 85x4 115x2 135x1

    bench 140# 1x5 1x5 1x8

    deadlift warmup 65 85 115 135 145 165 185
    15# plate curls 2x20

    deadlift 195# 2x5 1x10

    shrugs 115# 2x25

  • Fight Gone 35 Workout

    “Fight Gone 35″

    35 Wall Ball (14 lbs @ 9 ft)

    35 Sumo DLHP’s or Clean HP’s (55 lbs)

    35 Box Jumps

    35 Push Press (55 lbs)

    35 Calories Rowed

  • WOD Workout

    Strict Press 5-5-5 at 58#
    Front Squat 5-5-5 @83#

  • PSKC Comp Class - 9.24.12 Workout

    Class is at 4:30 on Monday.

    Strength:
    4 rounds:
    2 x bear complex (ultimate goal is bodyweight)
    3 x bar muscle ups (sub ring muscle ups or 3 strict pull ups + 3 ring dips)

    Main effort:
    2012 Crossfit games open workout 12.3

    Compare your score to your previous recorded here --> http://games.crossfit.com/team/1111

    MEN - includes Masters Men up to 54 years old
    Complete as many rounds and reps as possible in 18 minutes of:
    15 Box jumps, 24" box
    115 pound Push press, 12 reps
    9 Toes-to-bar

    WOMEN - includes Masters Women up to 54 years old
    Complete as many rounds and reps as possible in 18 minutes of:
    15 Box jumps, 20" box
    75 pound Push press, 12 reps
    9 Toes-to-bar