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

  • 50 reps AMRAP Workout

    AMRAP 10 minutes of:

    30 Double Unders
    15 Air Squats
    5 Pull Ups

  • 7.4.2014 Workout

    "FIGHT GONE BAD"

    Wall ball 1min (RX: 20/14lb)
    SDHP 1 min (RX: 32/24kg)
    Box jump 1 min (RX: 60/50cm)
    Push press 1 min (RX: 35/25kg)
    Row 1 min (Calories)
    REST 1 min

    3 Rounds for reps

  • 11/9/18 Workout

    Warm up(0:00-15:00)
    3 Minute Easy Bike

    1:00 Active Spidermans 
    1:00 Active Samson 
    1:00 Walkouts

    3 Rounds: 
    3 Push-ups 
    6 Sit-ups 
    9 Air Squats

    Mobility(15:00-25:00)
    Couch Stretch-2 min per
    Pigeon-2 min per
    Shoulder distraction-1 min per

    Skills/Teach(25:00-35:00)
    Bike-arms and legs
    Abmat sit ups-throw arms for momentum and breathe, full range of motion.

    Run through(35:00-40:00)
    1rd
    9 Calorie Bike 
    9 Sit-ups 
    6 Calorie Bike 
    6 Sit-ups 
    3 Calorie Bike 
    3 Sit-ups

    Metcon(20)
    "Green Day"
    3 Rounds of:
    AMRAP 4: Bike for Calories
    On the 0:00 – 15 Abmat Sit-Ups
    On the 1:00 – 12 Abmat Sit-Ups
    On the 2:00 – 9 Abmat Sit-Ups
    On the 3:00 – 6 Abmat Sit-ups
    Rest 2:00 between rounds

    -score equals cals
    -can sub row for bike

    Opt(12)
    4x1 box squat
    1000m row
    6x30m shuttle

    Finisher
    walking quad stretch
    walking knee grab
    60 side bends
    30 sec knee tuck hold
    30 sec s/a para stretch

  • CrossFit Games 2013 Open WOD 13.4 Workout

    Complete as many reps as possible in 7 minutes following the rep scheme below:
    60 kg Clean and jerk, 3 reps
    3 Toes-to-bar
    60 kg Clean and jerk, 6 reps
    6 Toes-to-bar
    60 kg Clean and jerk, 9 reps
    9 Toes-to-bar
    60 kg Clean and jerk, 12 reps
    12 Toes-to-bar
    60 kg Clean and jerk, 15 reps
    15 Toes-to-bar

  • Cross-country skiing Workout

    Cross-country skiing

  • Chronicle Workout

    5 Rounds for time
    3 x power cleans at body weight
    6 x chest to bar pull-ups
    9 x box jumps (28")

  • emom 8 Workout

    1-3 muscle up/kipping pull up as high as possible

  • Chronicle Workout

    5 Rounds for time
    3 x power cleans at body weight
    6 x chest to bar pull-ups
    9 x box jumps (28")

  • PARTNER WOD 090515 Workout

    For Time :
    ► Cash In : 100 Burpees
    ► 1000 m Run avec 15kg.H / 10kg. F
    ► 1000 m Row
    ► 1000 m Run avec 15kg.H / 10kg. F
    ► 1000 m Row

  • 8.1.2018 Workout

    AMRAP 4

    21-15-9

    thrusters 35/25kg

    bar over burpees

    *rest remaing time

    rest 1 min

    AMRAP 4

    21-15-9

    thrusters 35/25kg

    bar over burpees

    *rest remaining time

    rest 2 min

    AMRAP 4

    21-15-9

    thrusters 35/25kg

    bar over burpees

    *rest remaining time

    rest 3 min

    AMRAP 4

    21-15-9

    thrusters 35/25kg

    bar over burpees

    GOAL is 360 reps.