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

  • Murmelimarssi Workout

    12 min AMRAP you go I go

    5 burpees
    5/7 cal ski erg
    10 alternative DB snatches 15/22,5

  • OPTIONAL Workout

    3rounds:
    8+8 Db bench press
    8+8 suitcaise deadlift

  • Bench press Strength

    5 x 4 reps @ 55 kg

  • HERO WOD Workout

    Location: Wofford Benjo
    Time: NLT 0545
    Uniform: summer APFU and a water source
    Upon arrival, cadets will grab foam rollers or bands to conduct personal stretching before first formation in their assigned platoons.
    First formation NLT 0600

    Warm UP
    knee hugs ( 5X each leg)
    quad stretch ( 5X each leg)
    10 leg swings front and back each leg
    7 inch warms
    100 meter jog

    Lumberjack 20
    25min AMRAP
    20 Deadlifts w/ dumbbell
    20 KB swings
    -Run 400m-
    20 Thrusters
    20 Burpees
    -Run 400m-
    20 Pullups
    20 kettle bell jump overs
    -Run 400m-
    20 DB Squat Cleans
    -Run 400m-

    At 1:34 p.m., on Nov. 5, 2009, a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. He killed 12 soldiers and one civilian, and wounded 43 others.
    U.S. Army Spc. Frederick Greene, 29, of Mountain City, Tennesee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with 11 of the wounded were active CrossFit athletes in the 20th Engineer Battalion

  • Back squat 3/14 Strength

    Find 8RM @RPE 10/10
    Then 4x8 90%/8RM

  • Leg day Strength

    A: Weighted trap bar squat jumps 8x3
    B: Power clean 3-3-3-3-3-1
    C: Low bar back squats 5-5-5-5
    D: Seated hamstring curls 2down/1up 2x8/leg
    E: SL knee extensions 3set

  • Pull ups Strength

    Weighted chin up
    4x3 @ 17.5 kg
    Pull up
    3x10

  • Light day Workout

    A: 10min emom: Plyo push ups x3
    B1: 3x Behind the neck push press + 1 ohs x3
    B2: Strict chin ups 3set
    C: Standing SL hamstring curls 3set
    D: DB Shoulder flys 3set

  • Justin Workout

    30 - 20 - 10

    Back squat @body weight
    Bench press @body weight
    Strict pull-ups

  • Warm Up and Adam Brown WOD Workout

    EMOMx6 alternating between:
    1: max rep Barbell Good Mornings, 45/35
    2: max rep Barbell Bench Press from floor, 45/35
    3: max rep Cossack Squats

    WOD:
    EMOM 15, alternating between:

    1: 8 Deadlifts, 80% 1RM
    2: 20 Box Jump Overs, 24/20 in
    3: 20 Wall Balls, 20/14 lbs
    4: 8 Bench Press, 80% 1RM
    5: Rest 1 min

    The main focus of this EMOM today is to get each set of deadlifts and bench press unbroken. On the box jumps and wall balls, I want you to try and pick a number that will challenge you to complete the desired reps unbroken. If you need to break at a particular number, I would stop and then try and hold that.

    *Score is combined weight of deadlifts and bench presses.