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

  • "Randy" Workout

    75 Power Snatch for time 75#

  • I do CrossFit, so call me maybe? Workout

    Strength: 60%, 65%, 70% x5 Back Squats
    95, 105, 115

    WOD: 3 RFT
    7 C2B Pull Ups
    400m Run
    7 C2B Pull Ups
    2 min rest between rounds

    Post WOD: 3x25 situp sprints

  • A Benchy Kind of Tuesday Workout

    Warm Up
    2x
    10 Push Ups
    10 Presses with 45 lbs Bar
    10 Push Presses with 45 lbs Bar
    10 Push Jerks with 45 lbs Bar

    Mobility:
    Should Work with Kettle Bell

    Max Effort:
    3x Max Reps Bench Press @ 90% of 1RM
    165 lbs
    [7, 4, 3]

    MetCon:
    3x
    5 Push Press @ 115 lbs
    20 Wall Balls @ 20 lbs
    30 Double Unders
    10 Toes to Bar
    30 Double Unders

  • Bacon and PRs Workout

    3 Rounds for Warm up:
    5 Squat Jumps
    10 KB Swings
    15 Pushups

    For Time:
    Reps of 10 down to 1
    Snatches @ 95#
    Stick jumps x2

    Strength:
    Snatches
    7:00 to Establish a 1RM
    205# (PR)

    GHD Situps
    3x30
    Back Extensions
    3x30

  • Birthday but no Burpees, please! Workout

    JIll's Birthday

    STRENGTH
    Shoulder Press
    5 x 60% of 1RM (70lbs)
    5 x 65%
    5 x 70%
    45, 50, 55 lbs

    WOD
    AMRAP in 12 mins
    5 handstand pushups (alternated between hand release push ups and using the bench in a pike position)
    7 ground to overhead (95/65)
    9 air squats
    65# clean and jerks

    Did 6 rounds, 5 HR pushups, and 5 Ground to Overhead - 6 + 10, 136 reps.

    POST
    50 rings dips in as few sets as possible.

  • Back Squats Workout

    Back Squats
    3-3-3-3-3 @ 173 bs

    Inman Mile - modified

    400 m walk with 113 lbs bar on the back
    Had to drop the bar around 150 m, then walked holding the bar in my hands for another 100m, until got help from Matt to put the bar back on my shoulders to walk the rest. Decided not to try to clean and jerk this weight with the recent shoulder injury.

    Plus Inman Mile (modified to 400m/600m or 800m)
    From the U.S. All-Round Weightlifting Association, USAWA: “The lifter will have loaded onto his/her shoulders a weight equal to 150% of bodyweight. The lifter will then carry the weight a distance of one mile. Gait is optional. Resting is allowed, but neither the lifter nor the weight may be supported. Records will be kept in both pounds and time. Should the weight be touched by any aide once the lift has begun, the event is terminated. The lifter may be handed refreshments during the lift.”
    * This is hard, and for many impossible. Start with bodyweight and see how far you can take it. Then, if not able to make the 400m, rest and start again with largest load you estimate can be carried for a 400m regardless of time.

  • Turkish Get-Ups and Crossfit Open WOD 12.5 Workout

    TGUs, 5 on each side: 24kg KB, relatively easy.

    AMRAP in 7 minutes of:

    100 pound Thruster, 3 reps
    3 Chest to bar Pull-ups
    100 pound Thruster, 6 reps
    6 Chest to bar Pull-ups
    100 pound Thruster, 9 reps
    9 Chest to bar Pull-ups
    100 pound Thruster, 12 reps
    12 Chest to bar Pull-ups
    100 pound Thruster, 15 reps
    15 Chest to bar Pull-ups
    100 pound Thruster, 18 reps
    18 Chest to bar Pull-ups
    100 pound Thruster, 21 reps
    21 Chest to bar Pull-ups...
    This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

    82 reps RX'd.

  • Power clean/ push press/ burpees Workout

    3rds

    1min power clean 65lbs 11, 11, 11
    1min rest
    1min push press 65 lbs 13, 13, 13
    1min rest
    1min burpees, 15, 15, 15

  • PSKC Competitor Class - 7.3.12 Workout

    Class will be at 4:30 on Tuesday.

    Skill:
    3 x 5
    Pistols
    Muscle ups (or weighted ring dips)

    WOD:
    20 minute AMRAP of

    5 ring dips
    10 toes to bar
    15 wall ball
    20 double unders

    Travis 6 rds + 10 reps

  • South Bend Workout

    STRENGTH
    Shoulder Press
    5 x 60% of 1RM
    5 x 65%
    5 x 70%
    100, 110, 120

    WOD
    AMRAP in 12 mins
    5 handstand pushups - from ground
    7 ground to overhead (95/65) - Snatch
    9 air squats

    7 rounds flat

    POST
    50 rings dips in as few sets as possible. - 3
    1st set - 1MU to 20
    2nd set - failed MU - 15 on low rings
    3rd set - MU to 15