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

  • Crossfit Games Open WOD 12.4 Workout

    12 Minutes: as many rounds/reps as possible.

    -150 Wall Ball Shots (20 lbs to 10' target)
    - 90 Double Unders
    -30 Muscle ups

  • 3 rounds for time Workout

    21cal Assault Bike
    15 T2B
    9 KBS (32kg)

  • Cannon Ball Workout

    Strength
    5-5-5-5-5 Front Squat
    135-185-205-215-245(2)

    MetCon:
    Cannonball
    KB Swings
    21-18-15-12-9-6-3
    Each set must be unbroken

    Time: 4:41; 1.5pd
    Rx=2 pd

  • Diane Workout

    Benchmark Wednesday
    warmup
    inch worms and bear crawls
    handstand scalling options

    WOD
    21-15-9
    Deadlift @60kg
    HSPU with 1 abmat or equivalent

    that was something a little different.
    Heels were sticking to the wall, guess gotta try and be straighter and not put weight into my heels.

  • Monday Morning Sweat Workout

    Warmup
    400mtr run
    400mtr row
    x2
    Strength
    5-5-5-5-5-5-5
    hang clean + jerk @ 45kg

    death by 10m
    start at 5x10m(across gym floor) increase by 10m every minute (complete distance within minute)
    I got up to 13-14

  • Gina's quest for burpees Workout

    3 rounds of:
    19 Knees to Elbows
    19 Sit-ups
    95/65 lb Split Jerk, 19 reps
    95/65 lb Hang Power Clean, 19 reps
    19 Burpees

    Accomplish as many reps as possible for each round. The first round is one minute long, the second is two minutes and the third is three, with a one minute rest in between rounds.

    round 1: 37
    round 2: 49
    round 3: 78

  • 2012OPENWOD4 Workout

    12 Min AMRAP:

    150 Wall Balls (20lb, 10' target)
    90 Double Unders
    30 Muscle Ups (full lockout)

  • Angie Workout

    100 Pull-ups
    100 Push-ups
    100 Sit-ups
    100 Air squats

    pull ups/ring rows

  • Storm Workout

    Pre-WOD: 5X3 Front Squat: 205-215-225-215-205

    WOD: For Time: (20 Double Under/40 Sgls for every break)
    -25 HSPU - (4 breaks)
    -50 KB Swings (53#) (3 breaks)
    -75 Push UP (4 breaks)
    -100 Air Squat (3 break)
    -125 Seconds of Plank (0 breaks)

  • Diane Workout

    21-15-9
    Deadlift #225
    HSPU