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 14.1 Workout

    Workout 14.1
    10-minute AMRAP:
    - 30 DUs
    - 15 Power Snatch (75# / 55#)

    4 Rounds + 10 DUs.

    Just being physically able to compete is a victory for me. To be honest, not long ago, I would have thought "I could never do that workout". I did it. Anyone can do it.

  • Armageddon Workout

    Double Unders Ladder - 5min Cap:
    - Ascending 10, 20, 30, 40, 50
    - Descending 50, 40, 30, 20, 10

    Back Squat:
    - 50 reps in as few sets as possible (225#,135#)

    Push Ups:
    - (Women) 100 reps in as few sets as possible; 200M run every break with max (5) 200M runs.

    - (Men) 150 reps in as few sets as possible; 200M run every break with max (5) 200M runs.
    Note: May rest in plank position; knees cannot touch or you cannot stand up to rest.

    T2B or GHD:
    - 50 reps in any combination

  • Deadspin Workout

    Pre-WOD:
    5x5 Push Press

    WOD - 3 Rounds For Time:
    - 400M Run
    - 21 DL (185#,135#)
    - 12 Burpee Box Jump Over (24", 20")

    Hurt, hurt, hurt - lungs were burning. Have not gasped for air this hard in a while. Good strength workout and great WOD! Really a good benchmark on how out of shape I am :)

  • Hangtime Workout

    Pre-WOD:
    - 5X5 Front Squats

    WOD - 5RFT:
    - 7 HSPU
    -14 Hang Cleans (#105/65)
    -21 Air Squats (over a medicine ball)

    Post:
    5 x 50 meters Heavy Farmer's Carry

    Solid workout program! Will be feeling it post
    Thanksgiving break.

  • Strong man partner Workout

    6 zand zak gooi
    20 burpees
    30 kettlebelt
    40 assult
    Met Rickie 4 rondes 6+18

  • Shoot Workout

    Pre-WOD:
    Work up to a heavy complex of the following movements:
    - 1 Snatch Grip Dead Lift
    - 1 Hang Snatch

    WOD - For Time:
    15-12-9
    - DL (#225/185)
    - Shoot Thru's

    Post-WOD:
    - 3x1 Minute Weighted Plank
    - 1 minute Pigeon Stretch each side

  • SizzleLean Workout

    Pre-WOD:
    7x3 Back Squat

    WOD - For Time:
    21-18-15-12-9-6-3
    - KB Swing (35#,53#)
    - Goblet Squats

    Post WOD:
    - 400M Farmer's Carry; As Heavy As Possible.

    Post-Post WOD:
    - 45 Good Mornings (45#)

  • Metcon Workout

    • 10 Min AMRAP of:
    BB Overhead Squats (40/30Kg) 4 reps
    Strict Deficit Handstand Push Ups (10/5 cm) 1 rep
    BB Overhead Squats 6 reps
    Strict Deficit Handstand Push Ups (10/5 cm) 2 reps
    BB Overhead Squats 8 reps
    Strict Deficit Handstand Push Ups (10/5 cm) 3 reps
    Etc.

  • Death Thrusters Workout

    Warm Up

    Pre-WOD:
    Work up to a heavy rep
    - Power Clean, Squat Clean and STO
    Hands stay on the bar; touch and go and immediately into STO after the Squat Clean.

    WOD - "Death by Thrusters":
    - 1 Thruster (105#, 75#)
    - 4 Burpees
    - 2 Thrusters
    - 4 Burpees
    - 3 Thrusters
    - 4 Burpees ... etc.
    Completed OMEM until you cannot complete the designated reps of thrusters and burpees within the 1 minute.

    Post-WOD:
    - 50 weighted sit ups
    - 50 unweighted sit ups

    Got to round of 8 and died quickly! :)

  • LEGend Workout

    Warm Up

    Pre-WOD:
    - Workup to a heavy Snatch
    - 15 Strict Pull Ups
    Work between completing the strict pullups and working on snatch technique and weight.

    WOD - 20min AMRAP:
    - 50 Wall Balls (20#,14#)
    - 40 Walking Lunges
    - 30 Sit Ups
    - 20 Shoot Throughs
    - 10 Dumbbell Squat Cleans
    Work down and backup the WOD ladder. For example, 50-40-30-20-10 ... 20-30-40-50 ... 40-30-20-10 ... etc., until 20min time cap.

    Timed out back at Wall Balls, got down ladder and back up to 20 reps into Wall Balls. Legs smoked! Good to do pull ups as well. Set of 5 then set of 10 strict ... at least something I am somewhat good at!