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

  • Squat Clean - Max Lift Workout

    5-5-3-3-1-1 Max Squat Clean

  • Dips + Pullups Workout

    20m of dips + pullups (alternated exercises on minute...10 rds each)
    -3-4 reps with dips
    -2-3 full reps with pullups
    -did negatives last 3-4 rounds of each
    -finished with 100 situps (finished quickly...good progress)

  • 2.25 mile run Workout

    Ran to water and back
    -easier on way back than way to water

  • Running Sucks Workout

    5x3 Power Cleans
    100 yd EMOM (finished 800 yards)

  • Dead, Clean, Press Workout

    10min amrap
    5 deadlift (75#)
    5 hang clean
    5 pushpress
    5+7

  • 4/19/13 Workout

    FRIDAY
    7x2 Back Squat (200#)

    "Tail Pipe"
    Teams of Two:
    Three rounds of :
    P1: 250m Row
    P2: KB Rack (44#)

    Kelii -

  • Metcon 20/2 CrossFit Nobbys Beach Workout

    30x KB Swings @ 24kg
    30x Wallball @ 10kg
    30x Pullups
    Run 1km
    20x KB Swings @ 24kg
    20x Wallball @ 10kg
    20x Pullups

  • 3/4/13 Workout

    Squats
    1x5 @ 225#
    2x5 @ 275#
    1x3 @ 310#

  • Push, Pull, Run Workout

    Strength:

    4 x 5 of the following (alternate between movements):

    •      Weighted Pull up (or muscle ups)

    •      Weighted <a href='/journal/movements/352'>push up</a>

    Cond:

    3 Rounds for Time:

    •      Legion <a href='/journal/movements/1280'>Run</a> 1/2 mile

    •      30 <a href='/journal/movements/81'>kb snatch</a>es (15 each arm) 44lbs

    •      30 wall ball 20lbs

  • Push, Pull, Run Workout

    Strength:

    4 x 5 of the following (alternate between movements):

    •      Weighted Pull up (or muscle ups)

    •      Weighted <a href='/journal/movements/352'>push up</a>

    Cond:

    3 Rounds for Time:

    •      Legion <a href='/journal/movements/1280'>Run</a>

    •      30 <a href='/journal/movements/81'>kb snatch</a>es (15 each arm)

    •      30 wall ball