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

  • Leg Up Workout

    -4 X 10 Back Squat - start heavy and add weight. (225, 235, 240, 245)

    -30 High Box Jumps (30" plus two 45 plates and a 25 plate. Not sure on exact height.)

    • 4 rounds Lunge Complex with Barbell ( 135, 135, 145, 145 ) (alternated between 1 round of LC and 10 box jumps and so on.)

    -3 X 4 Partner Glute-Ham Raises

  • 02/12/2016 Workout

    Day one of a challenge, using 50 minutes a day.
    3 rounds of 28 squats, 21 burpees and 14 pull ups. After each transition, do rep for break burpees. After 3 rounds, do 7 112lb thrusters. Do three rounds of this, with burpees always increasing by 1.
    Today, 28,1,21,2,13,3,28,4,21,5,14,6,28,7,21,8,14,9,7,28,10,21,11,14,12,28,13,21,14,14,15,28,16,21,17,14,18,7,28,19,21,20,14.

  • The Seven Workout

    Seven rounds for time of: -> scaled to 4 rounds**
    7 Handstand push-ups -> scaled to 85 press
    135 pound Thruster, 7 reps -> scaled to 85 lbs
    7 Knees to elbows
    245 pound Deadlift, 7 reps -> scaled to 155 lbs
    7 Burpees
    7 Kettlebell swings, 2 pood -> 55 lbs dumbbell swings
    7 Pull-ups

    **I planned to do five. Towards the end of round three my knee started to hurt. I stopped after 4. Extremely difficult. I want to come back to this one.

    23:50

  • The Seven Workout

    Warmup:
    Three rounds:
    * samson stretch
    * wrist stretch
    * shoulder stretch w/ band
    * 15 push ups
    * 5 dips
    * 10 GHD
    * various reps to warm up for the WOD exercises: thrusters, DL, pull ups, press, etc.

    WOD
    Seven rounds for time of: -> scaled to 5 rounds
    * 7 Handstand push-ups -> scaled to 105# push press
    * 135 pound Thruster, 7 reps -> scaled to 105#
    * 7 Knees to elbows
    * 245 pound Deadlift, 7 reps
    * 7 Burpees
    * 7 Kettlebell swings, 2 pood (70#)
    * 7 Pull-ups

    Since I DL'd on Tuesday, I should have scaled the DLs. They were really hard. I got dizzy in the 5th round during the DL's and only did 4 and decided to move on. Everything except the thrusters and DLs were unbroken. Demoralizing WOD.

    33:00

  • U-Choose Workout

    Work Out #1
    -15-20 Minute Jog/Run
    -3 X 20 Sit Up
    -3 Minute Total Plank
    -Mobility/Foam Roll/Stretch

    I did #1. Went out for a run, but with no watch or anything I had no idea how long I was gone. Turns out it was only 8-10 minutes. So, I rowed for 7 minutes to make up for the rest of the time.
    Did 1 set on the GHD, but was really sweaty and kept slipping on it. So the other 2 sets were weighted situps with a #25 dumbbell.
    3x1 minute planks.

  • Front Squat/Rope Climb Couplet Workout

    Skill
    15 DU PR + Back Levers + 3x5 Strict T2B (3 mins rest)

    Strength
    5RM Deadlift 110kg (PR)
    It wasn't really a max because we just ran out of plates!

    WOD
    10-9-8-7-6-5-4-3-2-1 reps for time of:
    Front Squats (50kg)
    1 Rope/Pole Climb ascend between each set

    And my legs are now sore and destroyed! Really good time if you consider that Spealler did it in 4:41 with 60kg.

  • Rainy Sunday Workout

    7 minute AMRAP
    10 push ups
    20 lunges
    30 double unders

    2 mins rest

    7 minute AMRAP
    5 burpee box jumps
    10 DB push press
    15 sit ups

    2 min rest

    7 minute AMRAP
    15 air squats
    10 KB swings
    5 pull ups

  • Seven Workout

    Tuesday 11th Sept:
    Skills: Thrusters/DeadLift

    WOD - 7 rounds for time of:

    *Courtesy of CrossFit HQ

  • Burpee - Run - 7.26.11 Workout

    1 Mile Run
    50 Burpees
    Rest 2 minutes
    50 Burpees
    1 Mile Run

  • ROW/THRUSTER Workout

    For Time:

    Row 500m
    30 20lb DB Thrusters
    Row 400m
    25 20lb DB Thrusters
    Row 300m
    20 20lb DB Thrusters
    Row 200m
    15 20lb DB Thrusters
    Row 100m
    10 20lb DB Thrusters

    18:24