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

  • Running Sucks Workout

    5x3 Power Cleans
    100 yd EMOM (finished 800 yards)

  • Dead, Clean, Press Workout

    10min amrap
    5 deadlift (75#)
    5 hang clean
    5 pushpress
    5+7

  • 4/19/13 Workout

    FRIDAY
    7x2 Back Squat (200#)

    "Tail Pipe"
    Teams of Two:
    Three rounds of :
    P1: 250m Row
    P2: KB Rack (44#)

    Kelii -

  • 30, 20, 10 Workout

    Pre Workout:

    6 x 3 Bench (225, 245, 245, 225+chains x 3)
    5 x 3 Deadlift (275, 315, 315, 315, 315) plus two reps @ 315

    Workout: For Time (Didn't Time this)

    30 Ring Pushups
    30 T2B & GHD Mix

    20 Hand Release Pushups
    20 T2B & GHD Mix

    10 Clapping Pushups
    10 T2B

    400m Farmer's Carry @ 53# KB

  • Helen Workout

    Warm Up:
    Dynamic Warm-Ups
    3mins of Practicing Ring Dips RX

    Workout:
    Helen
    400m Run
    21KBS
    15Pullups

    For 3 Rounds For Time

  • Metcon 20/2 CrossFit Nobbys Beach Workout

    30x KB Swings @ 24kg
    30x Wallball @ 10kg
    30x Pullups
    Run 1km
    20x KB Swings @ 24kg
    20x Wallball @ 10kg
    20x Pullups

  • 3/4/13 Workout

    Squats
    1x5 @ 225#
    2x5 @ 275#
    1x3 @ 310#

  • Push, Pull, Run Workout

    Strength:

    4 x 5 of the following (alternate between movements):

    •      Weighted Pull up (or muscle ups)

    •      Weighted <a href='/journal/movements/352'>push up</a>

    Cond:

    3 Rounds for Time:

    •      Legion <a href='/journal/movements/1280'>Run</a> 1/2 mile

    •      30 <a href='/journal/movements/81'>kb snatch</a>es (15 each arm) 44lbs

    •      30 wall ball 20lbs

  • Push, Pull, Run Workout

    Strength:

    4 x 5 of the following (alternate between movements):

    •      Weighted Pull up (or muscle ups)

    •      Weighted <a href='/journal/movements/352'>push up</a>

    Cond:

    3 Rounds for Time:

    •      Legion <a href='/journal/movements/1280'>Run</a>

    •      30 <a href='/journal/movements/81'>kb snatch</a>es (15 each arm)

    •      30 wall ball

  • 140516 Strength

    Every 30sec 1 rep for 15min