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

  • Endurance Class Workout

    22 minute AMRAP

    200 m run
    10 alt KB snatch 53/35
    10 Burpee to bar tap (Burpee then jump and tap bar, height at least 6 inches higher than fingertips)
    10 Reverse Burpee tuck jump (scale by using hands for assistance getting up)
    400 m run
    10 alt KB swing 53/35
    20 single arm walking lunges with KB overhead
    (10 right arm, then 10 left arm)

  • Hill Sprints Workout

    5x hill sprints
    jog down, sprint up 400m

  • The CrossFitz special Workout

    7 min AMRAP
    10 Shoulder Press @ 95#
    30 Double Unders

    Rounds: 5 rounds + 4 Shoulder Press

    Rest, Then

    7 min AMRAP
    10 Toes to Bar
    30 Double Unders

    Rounds: 5 rounds + 1 Toe to Bar

  • Double Unders, Pull-Ups, Burpee Box Jumps, KB Swings AMRAP 20 Workout

    60 Double-Unders
    10 Pull-Ups
    10 Burpee Box Jumps
    10 KB Swings (1.5 pood)

    AMRAP 20

    Got stuck with a Buddy Lee jump rope which I HATE, burns out the forearms and slowed me down HUGE. Borrowed a speed rope from someone that was starting the pull-ups on one round and slammed out two sets of 30, I would have done MUCH better had I had a speed rope for every round. What have I learned? Order my own speed rope and throw it in the trunk of my car.

  • Ninjat 14-16v WOD Workout

    21 - 15 - 9

    *wallball (8-14)
    *thruster (20-35)

    Aim each set unbroken. Rest as needed between the rounds

  • 12-6-11 Tuesday WOD Belated 27th Workout

    For Jenny’s belated birthday

    For Time

    27k Run

    OR,

    2 Rounds

    27 reps of:

    Double unders

    wallball

    kettlebell swing 1.5/1 pood

    burpees

    kettlebell push press 27 each hand first rd then 13/14 ea hand 2nd rd

    walking lunge

    100m sprint

    jumping pull up

    knees to elbows

    100m sprint

    ABMAT

  • 10-14-2011 Workout

    3 Rounds
    6 Min. Work/ 1 Min. Rest / Rotate exercises every 2 minutes

    Row
    Double Unders
    Burpees
    Single Unders

    Count reps each round, record sum total.

  • Oly: Sn, Sn Pull, Weighted Plank Workout

    Sn
    50/4x2 65/3 75/2 80/2 85/2 90/2 95/1 Test/1x2
    24-31-36-38-41-43-46-48-(49-50 test)

    Sn Pull
    Test-10%/5 Test/3x4
    50-50

    Plank 2@30s
    25-40

  • Rowing intervals + accessory Workout

    70 min
    Warm up for 10 min

    1.Rowing intervals
    A. 6 x 1000 m @ 2:08-2:10/500 m pace
    - Rest 60 s between sets
    - Avg. speed: 2.09.5, 2.09.0, 2.08.1, 2.07.5, 2.06.8, 2.05.4 / Total 2.07.7
    - HR 164/184

    Cool down for 10 min

    2.Accessory
    A. 10+10 Supine Hip CARs

    B. 2 rounds:
    10 Hips down push ups
    10 Straight leg sit ups

    C. 10+10 Quadruped shoulder CARs

  • running "Josh" Workout

    For Time:
    21 OHS 95#
    100m Run
    42 Pull-ups
    100m Run
    15 OHS 95#
    100m Run
    30 Pull-ups
    100m Run
    9 OHS 95#
    100m Run
    18 Pull-ups
    100m Run

    Pull-ups were my time consumer. Did all OHS unbroken(unusual for me).
    Not real happy with time but..........