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

  • Rehab #4 mini test: 20 Min. AMRAP: Row 250 Meters + 25 pushups Workout

    For 20 Minutes repeat for AMRAP:
    Row 250 meters then do 25 pushups
    I completed 9 rounds with about 40 seconds to spare so I did another 10th round and completed in about 21:30
    I was still nursing my lower back and it felt pretty good overall. I was not killing it on the Erg but going at a decent clip. I started to break up the pushups at the 4th round into 20+5
    Last pushups were tough 10,5,5,5
    I stretched quite a bit and went home.
    drank a smoothie with lots of greek yogurt, some frozen starwberries, blueberries and walked the dog. Took a hot shower and was in bed at a decent hour.

  • Crossfit East Village - Helen Workout

    Warm Up
    1 rd
    10 wall squats
    10 goblet squats 25lbs
    10 air squats

    squat mobility work

    handstand push ups 5 sets AMAP (MOD wall walks)

    Metcon

    Helen

    3 Rounds

    400m Run

    21 KBS 1.5/1p

    12 Pull ups -- MOD Jumping pull-ups

    Time 12:40

    Unbroken kettlebell swings which I was proud of. Could improve with pull ups. Took too many breaks and want to start doing kipping pull-ups.

  • Strength - Front Squat Workout

    Front Squat
    3-3-3-3-3
    95-115-135-145-155

  • Fit Truth Workout

    Various
    30 cj
    30 pull-ups
    60 wall ball
    60 sit-ups
    60 du
    60 air squat
    For time: 38:01

  • PB 6 25 Workout

    Get As Far As Possible in 20 Min:

    3 Rounds:

    10 Power Snatch - 55 LBS
    15 Pull-Ups - KNEE
    20 H.R. Push-Ups - Thick Band
    25 KBS - 26 LBS

    1 Round
    7 Power Snatch - 60 LBS

  • Oly Lifting Total Workout

    Skill
    Snatch - 85kg PR, 87kg Failx2
    C&J - 100kg PR, 102kg Foul

    Midline
    3x10 Back Extensions (15kg)
    Tabata Hollow Rocks (Six Intervals)

  • Franathon Workout

    For time 5 rounds
    10 thrusters
    400 meter run
    10 pull ups

  • Fight Gone Bad Workout

    Three Rounds for Reps of:
    Rd 1 Rd 2 Rd 3
    14 pound Wallball shots, for one minute 27 22 23 72
    75 pound Sumo deadlift high pull for one minute 23 18 20 61
    Jumping squat for one minute 18 20 19 56
    75 pound Push press for one minute 21 19 22 62
    Row for calories for one minute 17 19 20 56

  • 21,15,9 Workout

    21-15-9
    Power Cleans
    Dips
    Pistols

  • Strength Strength

    80 min
    WU for 15 min
    1.Shoulder press w/ 1 s. pause

    2.Single arm DB row
    3 x 10/s. x 12 kg

    3.Side lat. raise bent arm
    3 x 12 x 4 kg

    4.a.High face pull
    12 x 12.5 12 x 15 10 x 17.5 kg
    4.b.Side lat. raise strt. arm
    10 x 2 10 x 2 10 x 3 kg

    5.Bicep curl & press
    8 x 7 9 x 8 9 x 8 kg

    6.DB bench press
    10 x 8 10 x 9 10 x 9 kg

    7.Bicep curl
    3 x 12 x 10 kg

    8.Strict pull up
    3 x 6