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

  • Modified Daniel Workout

    I had to miss hero WOD Daniel at my Box today so I did this home version.

    50 HSPU
    400 Meter Run
    25 Kettle Bell Swings (2 Pood)
    800 Meter Run
    25 Kettle Bell Swings (2 Pood)
    400 Meter Run
    50 HSPU

  • Row, Clean and Jerk, Pistol Workout

    Strength;

    5-4-3-2-1-1 Power Clean
    95-135-155-175-185(PR)-195(PR)

    MetCon:

    3 Rounds for time:

    Notes:
    Pistols were done on two 45lb plates for elevated foot clearance. Right leg is markedly better than left leg.

  • Kelly Workout

    "Kelly"

    5 Rounds for time:

    400M Run
    30 Box jumps 24"/20"
    30 Wallballs #20/#14

    Time cap is 40 minutes

  • Kelly Workout

    "Kelly"

    5 Rounds for time:

    400M Run
    30 Box jumps 24"/20"
    30 Wallballs #20/#14

    Time cap is 40 minutes

  • Last round made me MAD! Workout

    6 rounds for time:
    400m sprint
    7 Chin Ups
    14 calorie row
    21 kettle bell swings (35 lbs)

    I was SOOOO MAD. The last round someone was on my rower so I hopped onto another one and OF COURSE it didn't work so I jumped onto the last open one and the damper wasn't set properly. My coach came running over to move my damper... Spent a good 60 second trying to get a dang rower so I could bust out 14 cals & finish my kb swings. I would have sub-30ed the WOD. Oh well :(

  • Starting Strenght Workout B Workout

    Day 14
    For each exercise, all sets should be done with the same weight.
    If you done 5 reps -> +2,5 kg

    Back Squats 3 sets x 5 reps
    12 -> 107,5 kg
    Shoulder Press 3 sets x 5 reps
    12-> 65.0 kg

    Power Clean 5 sets x 3 reps
    14 - > 72.5 kg

  • Thursday WOD I: Resistance Training and Speed Lifting Workout

    Warm Up:
    A lot of squats
    Push ups

    Mobility:
    Standing forward bend
    PNF hamstring
    Sit in squat

    Box Squats:
    10x 2
    ~60% of 1RM
    Black and red bands; 2 knots each
    140 lbs

    Sumo Dead Lifts:
    10x 1
    Black bands, both sides of bands on top of the bar
    275 lbs

    Auxiliary:
    3x 8 Reverse Hypers @ 120 lbs
    Wait 60 seconds
    3x 8 Weighted GH raises with 15 lbs plate

    Then ...
    3x 10 Russian Kettle Bell Swings @ 97 lbs (Yeah, that's right ... coach got a freaking 2.5 poor bell).

  • TGUs with Strict Press/Ring Dips/Plate Slam Workout

    A) Midline/Shoulder Stabilization
    -Turkish Getup – 2 Reps EMOTM for 10 Minutes (progressive – KB or barbell)
    Used dumbbell's: 35,50,60,65 failed

    B) 3 Minute AMRAP
    -5 strict press (95/65)
    -7 ring dips
    -5 plate touches/slams (45/25)
    **rest 1 minute
    **repeat for 4 total rounds

    (held feet on the ground to assist with ring dips)

    Rd 1 2+4
    Rd 2 2+5
    Rd 3 2
    Rd 4 1+12

  • Deadlifts & 250m run Workout

    1 x 5 deadlift = 230 lbs

    then…

    10 deadlifts @ 65% = 130lbs
    run 250m

    4 rounds

  • CFG Regionals Individual Event 6 Workout

    WARM UP
    Mobililty
    - Ball & Box: Hamstring
    - Barbell: Sink Stretch
    - PT Band & Band: Samson with Lunge
    Dynamic Warm Up
    - Row 5-10 min
    Burgener Warm Up
    Skill Transfer Drills

    **WOD – 2012 CrossFit Games Regional: Individual Event 6
    For time:
    3 rounds of:
    - 7 Deadlift (225)
    - 7 Muscle-ups (First 7 RX, then Blue Band)

    Then,
    3 rounds of:
    - 21 Wallball Shots (20/14#)
    - 21 Toes-to-bar

    Then,
    - 100 foot Farmer carry, 70# dumbbells
    - 28 Burpee Box Jumps, (24)
    - 100 foot Farmer carry, 70# dumbbells
    - 3 Muscle-ups**

    25:07