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

  • Crossfit Games Regional Individual Event 6 (Part 1) Workout

    Three rounds of:
    345 pound Deadlift, 7 reps (scaled to 295)
    7 Muscle-ups (MU Progression: Kneeling MU)

    9:33

    How dudes were doing this whole thing in 12-13 minutes is beyond me. I'm breaking it up into 2 parts. The 7x7 starter and the 21 x 3 of Wall Balls/ T2B followed by the Farmers Carry and Burpees. We'll see what my time would be if I put the two together. I'm guessing I go 13-15 on Part 2 for a total of 21-24min. I'll be happy with that too.

  • 500M Row Repeat Workout

    Row 500M
    Rest 2 min
    Repeat for 4 cycles.

    1:56 - 1:49 - 1:53 - 1:46

    Damper set on 5. Feelings on this one? Meh.

  • Benchmark Friday 5RM BACK SQUAT Workout

    Back Squat

    5-5-5-5-5

    225-245-275-295-295

    Right hammy was feeling a little twingy so I kept the last set at 295 rather than trying to equal or better my PR. Mixed feelings about this one.

  • Mary Workout

    Warmup
    2 Min Max Double Unders = 100

    WOD
    Mary
    20 AMRAP
    5 HSPU
    10 Alternating Pistols
    15 Pullups

    **Score: 9 rounds + 5 HSPUs

    The End
    2 minute rest after WOD then 2 Mins Max Double Unders
    Total: 80

    Pistols felt good and will continue to work them into my wods. Double Unders felt better today.

  • 300 Workout

    25 Pullups
    50 Deadlift (135)
    50 Pushups
    50 Box Jumps (24")
    50 Floor wipers (135)
    50 KB Clean and Jerks (35)
    25 Pullups

  • 5-13-12 Wendler & Front Sq/DU Metcon Workout

    Wendler:

    Front Squats: 3x185, 3x205, 5x235, 4x250, 1x265 - BAD BAD BAD!!!! Was so fatigued and tired. Was supposed to do 5x for last two sets.

    Metcon: 5 Rnds: 5 Front Squats (225lbs) and 30 DUs - Front squats were hard. Much harder than normal.

  • Infidel Workout

    TGU 3w/s - 3 w/s - 1-1-1
    Strict Pullup - 5-5-3-3-3
    *Partner Up, you do 3 TGUs each side, partner goes, then move to 5 pullups. Increase weight as reps decrease

    Finisher:
    50-40-30-20-10
    swings (70/53)
    Slamball (20/10)
    Double Unders (sub is bar jump overs)

  • Barbell Bent over row Strength

    Barbell Bent over row
    (normal grip)

    4x12 - 10 - 8 - 6

  • A sprint Workout

    5 MU
    7 squatclean 60/40
    35 du

    as fast as possible, max 4

  • Fran Workout

    21-15-9
    Thrusters (95/65)
    Pull Ups

    -Had to use blue band after first five! boo...