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 Open WOD 13.1 Workout

    17 mins
    40 Burpees
    30 Snatch @ 75
    30 Burpees
    30 Snatch @ 135
    20 Burpees
    30 Snatch @ 165
    10 Burpees
    AMRAP Snatch @ 210

  • 3/10 Workout

    clean pull @ 185 lbs
    4.1 4.1 4.1 3.2 3.2

    back squat @ 235 lbs
    5 4.1 4.1 4.1 3.2

    killer kiwi
    2 cycles
    50 jumping jacks
    30 push ups
    20 bulgarian squats (10 L & 10 R)
    15 ring dips
    10 knee raises
    6 muscle ups (red band)
    30 air squats
    10 chin ups
    26:25

  • FS, KBS, DU Workout

    BI: 3 mile easy run with Ellie around neighborhood

    WOD:
    3RFT of
    5 FS @ 135#
    10 KBS @53#
    20 DU

  • Row & DU Workout

    BI: 20 UBWB @ 20#
    WOD:
    5x3 Jerk work up to 85% max
    185, 190, 195, 200, 205
    CO:
    4 RFT of
    250m row
    30 DU
    1:22, 1:23, 1:19, 1:40
    Rest 1:1

  • ... Workout

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  • Prowler Workout

    3 Rounds of

    40ft high bar Sled push with 50lbs
    then
    10 Push Ups
    then
    40ft low bar sled push
    then
    10 power cleans @ 2x45 plates, using fat bar

  • PSKC Comp Class - 3.11.13 Workout

    Class is at 430 Monday.

    Skill:
    5 x 3 touch and go squat cleans + 1 jerk (only after third rep)

    Conditioning:

    1 min max effort double unders
    Rest 1 minute

    -then-

    10 min AMRAP:
    10 OH Squats (95/65)
    15 HR Push ups
    20 wall ball (20/14)

    -then-
    Rest 1 minute
    1 minute max effort double unders

  • 10 rounds of 10 KB swings (1.5 pood) + 10 toes to rings Workout

    M/ 39/ 135 lbs/ 5'-6"
    I did 10 rounds of:
    10 KB swings (1.5 pood)
    10 toes to rings
    (my previous PR was about 11:30)
    10:57 I went unbroken for all sets... that was good. I didn't warm up much, and I felt o.k... maybe I should have warmed up my lower back a bit more, but I was pretty much o.k. Still this WOD is a grip burner, but good overall as well.
    I was feeling fine with the weight. I was just taking a little bit too long of a break between movements. I could easily cut a few second per transition and I'd be getting closer to the goal of sub 10 minutes.
    I did not warm up almost at all... I just watched a movie and decided at 9:30 to go get a workout at night quickly. Not too much post WOD stretching either. Just a little stretch and a hot shower.

  • 10 Min. AMRAP of 185 lb Deadlift x 5 and Sprint 100 yards Workout

    Complete as many rounds as possible in 10 minutes of:
    185 pound Deadlift, 5 reps
    Sprint 100 yards

    I did 12 complete rounds. I basically did the reps and then ran in the gym back and forth a little over 75' each way for a little over 300'. I started to really feel it in my lower and mid back at the last few minutes... I did the 10 KB swings & T2Rings WOD last night so my posterior chain was a little tight ot begin with .... not too long of a warm up but felt o.k. overall.

  • GW Bench Press & Pull-up Workout

    21-15-9
    Bench Press (55kg)
    Pull-up (las hice todas del tiron, los 21, 15 y 9)