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

  • Hang It Up Workout

    Pre -WOD:
    -5X2 Front Squat (65, 75, 85, 95, 105) Front Squat PR!
    -5X2 Power Clean (65, 75, 85, 95, 105 failed on both attempts)

    7 Minute Clock

    -1 minute AMRAP Thruster (95/65)
    Then
    -6 minute AMRAP:
    -- 5 Pull Up
    --10 Hang Clean (95/65)
    -- 15 Double Under (30 singles)

    Did 7 thrusters, my left arm and wrist are hurting. Then 4 rounds plus 7 reps.

  • Strict press week 3 + Nasty Triplet Workout

    5/3/1 Strict Press - Week 3:
    5 x 125
    3 x 140
    1 x 160 (PR)

    Assistance:
    3 rounds:
    8 x ring dips
    5 x close grip bench (205, 215, 225)

    Conditioning:
    21-15-9 of:
    Overhead kb swing (70lb)
    Hand release push up
    Box jump overs (24")

    Time - 5:57

  • 1.3.2019 CF Workout

    Takakyykky 3RM

    Raakarive + työntö

    8 x (2+1)@50-70%

    Korkea Te-veto + tempaus polvelta (tanko liikkuu kokoajan)

    7 x (1+1)@70-85%

  • PSKC Comp Class - 9.24.12 Workout

    Class is at 4:30 on Monday.

    Strength:
    4 rounds:
    2 x bear complex (ultimate goal is bodyweight)
    3 x bar muscle ups (sub ring muscle ups or 3 strict pull ups + 3 ring dips)

    Main effort:
    2012 Crossfit games open workout 12.3

    Compare your score to your previous recorded here --> http://games.crossfit.com/team/1111

    MEN - includes Masters Men up to 54 years old
    Complete as many rounds and reps as possible in 18 minutes of:
    15 Box jumps, 24" box
    115 pound Push press, 12 reps
    9 Toes-to-bar

    WOMEN - includes Masters Women up to 54 years old
    Complete as many rounds and reps as possible in 18 minutes of:
    15 Box jumps, 20" box
    75 pound Push press, 12 reps
    9 Toes-to-bar

  • Bike/Pullups/Squats/HSPU Workout

    Warmup
    98 Burpees for wodstack challenge

    WOD
    For time
    Bike 1.25 miles
    25 Pullups
    25 Squats
    25 HSPUs
    Bike 1.25 Miles
    25 Pullups
    25 Squats
    25 HSPUs
    Finish bike ride back to office for a total of 4.5 miles on bike

  • 7-11-2012 Workout

    400M Run

    15-12-9
    C2B Pullup
    Box Jump
    Clean #135/95

    400M Run

  • SQT Workout

    Three rounds for time of:

    95lbs Ground to overhead, 10 reps
    200 yard shuttle sprint, 50 yards there and back twice

    First round did clean and jerk
    Second round did power snatch
    Third round did clean and jerk

  • Mid-Summer Classic Workout

    Pre:
    Shoulder Press
    5 at 75% 1RM (5 at 60)
    5 at 80% 1RM (5 at 65)
    5+ at 85% 1RM (3 at 70, Push pressed the last two... )
    Such a tough movement for me!

    WOD:
    10 RFT (12min cap)
    15 Pushups
    100m Sprint
    finished @ 10:57 - Had to do girl pushups after a few rounds... shoulders were dead!

    Post:
    2 x 200m farmers carry - used two 35#'s first round, then one 35 & one 40 for second....

  • 5000 m row + accessory Workout

    75 min
    Warm up for 15 min

    1.For time: 5000 m row
    Total time: 21.03.4, 2.06.3/500 m
    Split times: 2.07.3, 2.07.8, 2.07.3, 2.06.6, 2.02.6/500 m
    HR 179/193
    Spm 25

    2.Cool down
    - 15 min easy bike

    3.Accessory
    A. Accumulate 30/side of 90-90 Hip rotations

    B. Accumulate 30 reps of Prayer stretch

    C. 2 min/side of Pigeon stretch

    D. 2 min of Forward fold

  • ''Back Squat 5-5-5-5-5 & If You Could Ride A Bull In That Time'' Workout

    Back Squat
    135 x 5
    175 x 5 - Stopped work because of sharp pain in right shoulder. switched to yoke bar to complete this set. Did not complete any more sets.

    ''If You Could Ride A Bull In That Time, Modified*''
    15:00 Cutoff
    Complete the following for time
    Row 50kcal
    Then...
    15-12-9 reps of
    Kettle Bell Swing 20KG
    Goblet Squat 20kg
    Then...
    Row 50kcal