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

  • 13.4 Workout

    Clean and Jerk
    Toes to bar

    3, 6, 9, 12...

    7 min AMRAP

  • CrossFit Open 13.3 (same as 12.4) Workout

    12 Minute AMRAP of:
    150 Wallball (20 lb to 10') - aka Karen
    90 DUs
    30 MUs

    I completed the Wallballs at about 9:40
    I completed the DUs at about 11:20
    ran to the rings and did 4 MUs.
    Total score of: 244

    Last year I got 252. Last year I trained a bit more on the wallballs and that really showed. That's where you gain the time to kill the MUs. DUs only tripped up a little bit in the begining. I did 4 MUs in a row and if I had more time I had more in the tank to do a few more reps, but the Wallballs took me too much time.
    I did the wallballs (15,15,12,then 10 sets of 10 and 1 set of 8 at the end) I might have done more reps than required now that I think about it.. I might have done 11 sets of 10 + 8... i hope that's what happened because that would mean I would have gotten more reps and been a lot closer to last year's results.
    I also did a 20 min. WOD 2 days ago with box squats and split jerks and I think that might have pretaxed my legs a bit.... I'm treating the Open as training and a gauge for where I need to adjsut and refocus my training, not only on the results.

  • CrossFit Games Open 13.3 Workout

    CrossFit Games Open 13.3

    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall ball shots, 20 pound ball
    90 Double-unders
    30 Muscle-ups

    I barely finished the DU's...didn't get to muscle-ups...not that I could do them anyway! :p

  • Pull Downs, Burpees Workout

    21-15-9 reps for time of:

    150 pound Lat pull down
    Burpees

    Then:
    Squats 155 x 10-155 x 10-165 x 10
    Seated row
    Chest machines

  • rest day Workout

    30 push press
    30 knees to elbow
    .30 run
    20 push press
    20 leg lifts
    .20 sprint
    10 push press
    10toes to bar
    .10 run

  • Mile Run Workout

    Back Squat
    3-3-3

    Finisher:
    1 Mile run (6:24)
    3 Minute Rest
    1 Mile run (7:01)
    Try and stay consistent in your mile times

  • 13.3 Workout

    150 wall balls
    90 double unders
    30 muscle ups

    12 min AMRAP

    (121 reps - 12:00)
    ("Karen"150 reps - 15:57)

  • 3/22/13 Workout

    3 overhead squats
    6 pushups - on knees
    9 toes to bar

  • G C2B Pull-up & Ring L-sit hold Workout

    SATURDAY 130309
    Complete as many rounds as possible in 15 minutes of:
    15 Chest to bar pull-ups
    30 second Ring L-sit hold

  • Dead lift Workout

    6-6-4-4-2-2-1-1