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

  • Twins Workout

    SWOD: Wendler 5/3/1 Strict Press
    115x5, 135x3, 145x2

    WOD:
    2 Rounds, Each Couplet

    750m Row
    20 HSPU
    (12:23)

    115 lb Thruster (scaled to 95 lbs)
    20 L-Sit Pullups
    (10:40)

  • CrossFit Disco Workout

    SWOD: Wendler 5/3/1 Deadlift
    265x5, 305x3, 335x1

    WOD:
    10!
    Cleans @ 75% BW (125 lbs)
    Pullups

  • Garage days re-revisited Workout

    I took most of last week off due to illness...respiratory infection...throat was killing me and head full of yellow gunk. My back has been feeling a bit tweaked as well. Did some strength/stability work followed by some cardio in my garage.

    TGU 44lb. KB with both hands
    5/5, 3/3, 3/3

    Overhead squat double 44 lb. KB's
    5/5/5

    For time:
    50 double unders
    10 burpees
    40 DU's
    10 burpees
    30 DU's
    10 burpees
    20 DU's
    10 burpees
    10 Du's
    10 burpees

    I was struggling on my DU's...my timing was jacked up. I've been having a tough time with consistency since switching to the lighter RX rope. It weighs about half of what my old rope does, and my hands seem to be continually outpacing my jumping.

  • Fran Workout

    For Time
    21-15-9

    Thrusters (Rx 95/65)
    Pull Up

    Post WOD:
    5X10 GHD Sit Up

    2011-08-15 -- Did 21-15-12 in 5:47

  • TTP Strength week 4 Strength

    120 min

    1.Weightlifting
    A. Behind the neck jerk w/ 2 sec pause – 12 x 2 @ 65+%, go every minute.

    2.Skill
    Today’s skill focus is on gymnastics. Pick a Follow along session of your choice from our gymnastics library > ring muscle up
    + 2 ring muscle ups

    3.Cool down
    A. 10 minutes on AB/row or similar, HR < 140

  • Fran Workout

    For Time:
    - 21-15-9
    - Thrusters (Rx 95/65)
    - Pull Up

    Post WOD:
    - 4X25 Sit Up

    Not happy with time. Feel like my form on thrusters was good which is probably why I am not happy with my time if that makes sense.

  • Box jump, T2B & db thrusters Workout

    6rounds for time:
    9 reps box jump 30/24
    11 reps T2B
    12 reps Db thruster 2x22,5/15

  • STRENGTH&CONDITIONING Workout

    Friday

  • Ultimate challenge Beginer WOD #2 Workout

    Fot time:
    50 KBS / 25 Tire flip
    40 KBS / 20 Tire flip
    30 KBS / 15 Tire flip
    20 KBS / 10 Tire flip
    10 KBS / 5 Tire flip

  • Single Arm Crossbody Romanian Deadlift Strength

    (Set up dumbbell in front of opposite foot and reach down across your body to lift it for each rep) 3111; 6-8/arm; rest 60sec x 3 sets