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

  • Fun Times... Workout

    4.01 mi
    08:21 min/mile pace

  • Man Up! Workout

    Back Squats:
    5 @ 75% - 270ish
    3 @ 85% - 300
    1 @ 95% - 340

    missed @ 340
    tried again, and got a slight nudge from Ali - barely got the 1 rep with his help.

    Metcon: 5 RFT (12 Minute Cap)
    5 Man Makers 25#
    10 T2B

  • Sebel Handstands + Pistols Workout

    EMOTM for 20min
    - 2 Handstand Pushups
    - 2 Pistol Squats(each leg)

  • Numb Legs Workout

    Back Squat- 80% x 2; AMRAP x 1
    185lbs

    then

    5 sets
    10 CTB Pull Ups x 5 sets; rest 20 sec
    10 GHD Sit Ups x 5 sets; rest 20 sec
    then

    Airdyne Sprints
    20 sec x 4 sets; rest 3 min- The airdyne sprints were exhausting after running yesterday

  • Crossfit Total Workout

    Press
    45x10
    95x3
    105x1
    110x1
    115x1 PR

    Back Squat
    135x7
    185x5
    225x3
    275x1
    295xF
    290x1

    Deadlift
    135x7
    225x5
    275x1
    295x1
    315xF
    300x1 PR

    TOTAL: 705

  • Elizabeth Workout

    135 power clean
    Ring dips

    21-15-9

  • 07.25.12 WOD Workout

    For Time

    Row 1k

    30 Cleans(this means full SQUAT) 135#

    50 Burpees

  • Snatch-Strict Press-Ring Dips-C2B-Row-KB Swing Workout

    A. Six sets of:
    3-Position Snatch
    (floor, mid-thigh, then high hang)
    Rest 2 minutes
    Build over the course of the six sets to approximately 75-80% of your 1-RM Snatch.

    35, 38, 42, 45, 47, 47 (last from high hang at 47 felt easy even at 80% of 1RM)

    B.Strict Overhead Press
    * Set 1 – 5 reps @ 50%
    * Set 2 – 5 reps @ 60%
    * Set 3 – 5 reps @ 70%
    * Set 4 – 3 reps @ 85-90%
    * Set 5 – 3 reps @ 85-90%
    * Set 6 – 3 reps @ 85-90%
    * Set 7 – 10 reps @ 55-65%
    Rest 2 minutes between sets.
    Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

    43, 51, 60, 77, 77, 77, 77, 55

    C.Four sets of:
    Ring Dips (with a hold) x 10-15 reps @ 20X2
    (externally rotate at the top, thumbs out and hold for 2 seconds)
    Rest 30 seconds
    Strict Chest-to-Bar Pull-Ups x Max Reps
    Rest 30 seconds

    Ring dips: 10, 10, 10, 10
    Strict C2B: 2, 2, 2, 1 (making progress)

    D.For time:
    Row 500 Meters
    50 Kettlebell Swings (32/24 kg)
    30 Chest-to-Bar Pull-Ups
    Row 500 Meters
    11:45…set a good pace in first 500m and did the kb swings in 25/25. C2B is what held me back. Rhythm is totally off. Was doing singles and doubles most of the time.

  • tuesday Workout

    run denkmal
    10 pushup
    10 situp
    10 bizeps curl
    10 knee lift
    10 sumo high pull
    3 rounds
    run denkmal

  • Man Up! Workout

    Back Squats:
    5 @ 70%
    3 @ 80%
    1 @ 90%

    Metcon: 5 RFT (12 Miinute Cap)
    5 Man Makers
    10 T2B