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

  • walk Workout

    45 min walk

  • 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

  • CrossFit Games Open WOD#1 Workout

    Pre-WOD: 5X3 Power Snatch

    WOD: 10 Minute AMRAP
    - 30 Double Under
    - 15 Snatch (75/35)

  • Weighted Pull Ups 1 RM Workout

    3 reps 10#
    2 reps 25#
    1 rep 40#
    1 rep 42.7#
    1 rep 45.2# (fail)
    1 rep 45.2#

  • Ten Minute Capacity Test Workout

    1) gymnastics warm up
    3 x 60s handstand hold
    3 x 30s L sit
    3 x 4 pistols each leg

    2) max rep DU in 3 minutes = 173

    3) Ten Minute Capacity Test (rest 1 min between each)
    4 min row for max cal = 61
    3 min pull ups = 45
    2 min back squat at 0.75 bodyweight (105#) = 32
    1 min shoulder to overhead (95#) = 13
    Total: 151

  • Walk with Rocky Workout

    Neighborhood walk.

  • Aerobic work + core strength + mobility Workout

    80 min

    1.Conditioning + core
    Alternate between A1 & A2 for 60 min:
    A1. 5 min of aerobic work
    Row, ski erg, crosstrainer or bike
    A2. 20 + 20 reps of one of the following:
    - Hip raise + 10 + 10 side plank lifts
    - Dead bug + bird dog
    - Leg lowers + hollow rock
    - Abs + backs

    2.Jacked gymastics mobility
    2 rounds:
    - 10 cossack squats (5 each side)
    - 10 side-to-side squats (5 each side)
    - 90s standing straddle
    - 60s pigeon pose both sides
    - 60s frog hold
    - 60s of frog rocks
    Complete:
    - 60s of passive ankle rotations on each side (2 minutes total)
    - 60s of active ankle rotations on each side (2 minutes total)
    2 rounds:
    - 60s elevated seiza
    - 90s weighted ankle dorsiflexion on each foot

  • Power Snatch Workout

    50/4x2 65/3 75/2 80/2 85/2 then max
    25-35-38-40-43-45-47-50kg

  • Bench Press 1 RM Test Workout

    Bench Press
    * Set 1 - 50% of possible 1-RM x 5 reps 60#
    * Set 2 - 75% of possible 1-RM x 3 reps 90#
    * Set 3 - 85% of possible 1-RM x 1 rep 105#
    * Set 4 - 90-95% of possible 1-RM x 1 rep 115#
    * Set 5 - Test 1-RM 125#

    Then, 85% 1 RM (105#) for max reps unbroken = 6

  • my pet turkey Workout

    "My pet turkey"

    AMRAP in 20min of:
    5 cleans
    10 sit-ups
    15 wallballs
    200m run

    All while holding your ball, if you drop it, it's a 10 burpee penalty.