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

  • Lower Accessory Workout

    5RFQ
    10 Bulgarian split Squat (ea)
    5 Broad Jumps
    10 SL Deadlift (ea)
    5 Box Jumps

  • Body Armor Workout

    A. 3x8: Alternating DB Snatch
    B. 3x8: Romanian Deadlift
    C. 1 Round:
    3 Sets: :30 Seconds On, :30 Seconds Off - GHD Sit-Ups
    2 Sets: :30 Seconds On, :30 Seconds Off - Hip Extensions
    1 Set: 1:00 On - GHD Sit-ups

  • Rowing intervals + gymnastics + strength Strength

    AM: 60 min
    Warm up for 10 min
    1.Rowing intervals
    A. 3 x 2000 m @ 2:08-2:10/500 m pace
    - Rest 90 s between sets
    - Times: n. 2.09.5, 2.08.5, 2.07.5
    - HR 171/188
    Cool down for 15 min

    PM: 140 min
    Warm up + COS 20 min
    1.HSW
    - 22 m

    2.Ring Muscle up practice
    A. Ring muscle up
    - Drills
    - MU 10x1 + 5x2
    - MU x 20

    B. Strict muscle up
    - 4x1 + 3x2

    C. Front swing pull back
    - Accumulate 50 reps in sets of 6-10

    3.Shoulder press cluster sets
    4 x 3-2-2 @ 30-32.5 kg
    - Rest 15 s between sets, 2-3 min between rounds

    4.Strength
    A. 4 sets:
    8 Horizontal T-bar row - 30 30 30 30 kg
    15 DB Lateral raises - 10 10 10 10 lbs
    - Rest 90-120 s between sets

  • 28|06 Workout

    Buy in: 800m run

    14 rounds:
    5 pull-ups
    4 burpee over the box
    3 clean (60/40)

    Buyout : 800m run

  • 16.8.2017 35+ Workout

    AMRAP 9
    OHS 50/35kg
    *OTM 6 bar facing burpees

  • Marcello's Workout

    10 min AMRAP:
    - 10 push presses, 50 kg/35 kg
    - 10 kb swings, 24 kg/16 kg
    - 10 box jumps, 60 cm/50 cm

  • Girls Interrupted Workout

    Pre-WOD:
    5x2 DL

    WOD:
    "Ditzy Diane" (225/135)
    - 2 min clock - 21 deadlifts then HSPU in time remaining
    - 1 min rest
    - 90 sec clock - 15 deadlifts then HSPU in time remaining
    - 1 min rest rest
    - 1 min clock - 9 deadlifts then HSPU in time remaining
    - REST 3 min; change weight for next movement
    "Burpee Fran" (95/65)
    - 2 min clock - 21 thrusters then burpees in time remaining
    - 1 min rest
    - 90 sec clock - 15 thrusters then burpees in time remaining
    - 1 min rest
    - 1 min clock - 9 thrusters then burpees in time remaining

    24 total HSPU
    14 total Burpees

    Did not puke ... So cannot complain!

  • 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

  • Monday Warm up Workout

    Warm Up
    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then

    2 sets
    1:30 cardio machine
    25 plate hops
    10 Ground to overhead with plate 10/15kg
    10 Plate Goblet squat
    5+5 Plate halos
    10 scapula Pull ups
    5 burpee pull ups

    With barbell go 2 times through this:
    3 snatch deadlifts
    3 Muscle snatch
    3 bn snatch grip pp
    3 ohs
    3 snatch balance