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

  • Back Squats are FUN! Workout

    10 Back Squats
    10 Shoot Thru
    10 Back Squat
    10 Ring Dip
    10 Back Squat
    10 Shoot Thru
    10 Back Squat
    10 Ring Dip

  • Floor press 8x3 Strength

    Floor press. 8 sets of 3 reps. Rest 90 seconds

  • Crossfit.com WOD for 10/12/2011 Workout

    Complete as many rounds in 30 minutes as you can of:
    •Run 400 meters
    •10 L-Pull-ups
    •15 Back Extension with 25 pound plate
    •20 Sit-ups with 25 pound plate

    7+250m

  • Front squat 1RM Strength

    Find your max in 10min.

  • Rengas mu Workout

    Tiukka rengas mu 3x3

  • Fran Workout

    “FRAN”: 21-15-9 rep rounds for time, of:

    Thrusters at 95lbs/65lbs
    Pull-ups

  • 10-12-11 - Box Jumps, Push-ups, Air Squats, Sit-ups, Double Unders Workout

    3 Box Jump on the Minute for 8 Minutes
    Choose a height that allows for maximal power on each rep; these are not max effort attempts. Score height.

    5-10 minutes Rest Then:
    5 rounds for time of:
    Max time breath hold
    15 Push ups
    15 Air Squats
    15 Sit ups
    15 Double Unders

    Subtract breath-holding time from total workout time.

    ==============================
    For the box jumps I did 34", felt good, but going higher might of resulted in me fatiguing before the end. I'll try for more next time though for sure.

    Total time 9:46 - 1:31 for breath hold (42, 20, 10, 9, 10) = 8:15 total time

  • Conquest Workout

    PreWOD: 7X2 Dead Lift

    WOD: For Time:

    3 rounds
    - 30 DU
    - 15 Clapping Push Up

    3 rounds
    - 30 Walking Lunges
    - 15 KB Swing (53# M, 35#W)

    3 rounds
    - 30 Sit Up
    - 15 Pull Up

    There is no break between each couplet of exercises. Just keep going!

    Deadlift progression:

    65-95-115-125-135-145-155(1)

    Metcon:
    3 push ups in the first couplet were knee push ups then I made myself do real ones. Also only did 1 round of the last couplet as it was 7:30 and I was missing the Rangers game.

    23:11

    WOD

  • Row + Assaultbike Workout

    Row 7 min + Assaultbike 2 min
    Row 6 min + AB 2 min
    Row 5 min + AB 2 min
    Row 4 min + AB 2 min
    Row 3 min + AB 2 min
    Row 2 min + AB 2 min

    Row 5k PR + 1-3s. Assaultbike is active recovery, so just keep yourself moving super easy pace. Go straight after row to bike, and straight from bike to rower. Score total distance on the rower.

  • 10-12-11 - Box Jumps, Push-ups, Air Squats, Sit-ups, Double Unders Workout

    3 Box Jump on the Minute for 8 Minutes

    Choose a height that allows for maximal power on each rep; these are not max effort attempts. Score heigth.

    5-10 minutes Rest Then:

    5 rounds for time of:

    Hold breath 0:30-1:00

    15 Push ups

    15 Air Squats

    15 Sit ups

    15 Double Unders

    Scaling: If unable to hold breath for a complete interval (0:30, for example) then use as few sets as possible to reach desired length of time (for example, 3 sets of 0:10 to reach 0:30).

    Subtract breath-holding time from total workout time.

    I am so so so close to finally getting DUs. Soon. Soon.