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

  • 5 RM deadlift Workout

    5 RM deadlift

  • 20 Push Press, 40 KB Swings, 60 Sit Ups Workout

    3 rounds
    20 Push Press (115#, 65#) - 55#,45#
    40 KB Swings (53#, 35#) - 30#
    60 Sit ups

    Used 105# for the push press and the 53# kettle bell

    This was very tough for me - I had to break the exercises into smaller reps and rested too much in between.

    Need to grab my time off the board but I think it was 25ish

  • 300 Workout

    For time:

    25 Pull ups
    50 Deadlifts (135lbs)
    50 Push ups
    50 Box Jumps 24"
    50 Floor Wipers
    50 Clean & Press 35lbs(1pood) Kettlebell (KB MUST touch floor on EVERY rep)
    25 Pull ups

    Total of 300 reps

    Time
    24:12... not very pleased... 1st time doing floor swipers though.. awful exercise!

  • Bench and AMRAP fun Workout

    5X5 Bench Press

    WOD:
    7 Minutes, AMRAP:
    -3 HSPU, 3 Pull-ups,

    -6 HSPU, 6 Pull-up

    (add 3 reps for each additional round)

    3 Minute Rest

    5 Minutes, AMRAP:
    -10 Toes-to-bar
    -20 Double Unders

    Bench: 165, 185, 195, 195(3), 185(3)
    HSPU/Pullup: completed round of 15 of each
    T2B/DU: 4 rounds

  • Fight Gone Bad Workout

    Three rounds for total reps at each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

    Wall-ball 20 lb / 14 lb, 10 ft target. (Reps)
    Sumo deadlift high-pull: 75 lb / 45 lb (Reps)
    Box Jump 20" / 14" box (Reps)
    Push-press 75 lb / 45 lb (Reps)
    Row (Reps)

    Rest one minute before repeating.

    The clock does not reset or stop between exercises.

  • Squat Clean & Ring Dips Workout

    15-12-9 Squat Clean 42,5kg & Ring Dips

  • 04-19-11 WOD Box Jumps, OHS, Dips Workout

    5 rounds

    30 Box Jumps 20in

    20 Overhead Squats 95/65

    10 Dips

  • The Chief Workout

    Max rounds in 3 minutes of:

    3 Power Cleans (Rx 135)
    6 Push Ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 rounds

    This was the first day I have done Crossfit Endurance and followed it with a workout in the afternoon. My legs were worn after CF Endurance and think that played a role in my later rounds. I actually felt sick at one point., or just completely worn out.

    6.1, 5.1, 4, 3, 3

  • Martin Workout

  • BS FS BP PU Workout

    Back squat 5x5
    Front squat 5x5
    Bench press working to a hard one rep got to 80 kg. I could barely sqeak it out.

    Jumped rope as a prewod. And threw in some kettle bell snatches at 20 kg