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

  • 4x4 Workout

    Pre-Wod:
    4 Rounds of the following:
    - 4 Deadlifts
    - 4 Hang Cleans
    - 4 Push Press
    - 4 "Clusters" - Squat Clean to Thruster

    Note: Find a weight that allows completion of movements unbroken

    WOD - 3 Rounds For Time:
    - 400M Run
    - 21 Abmat Situps
    - 12 HSPU

    Subbed 400M Row for 400M Run. Gouty knee was digging in with pain on the 400M warm up run. 95# on Pre-WOD, happy to move weight 4 rounds unbroken. Getting strength and technique back. Shoulder wrecked for HSPU, could not get any "good" reps. Solid CF beating, love it.

  • Recovery Workout

    CrossFit Games Open Workout 13.2 for those who are ready and willing!

    Post 13.2 Recovery:
    Mobility Work - work on weak areas of mobility

    WOD:
    4 Rounds:
    - 500 Meter Row
    - 15 GHD or T2B
    Note: Not recording times. Rest between movements based on individual recovery needed. However, sprint effort on movements.

    Post WOD - For Time:
    - 50 Calorie Airdyne Sprint

    Completed (4) 500M Rows each under 2:00, 1st 1:40. Completed (4) sets of T2B. Bitched out on Airdyne bike calorie sprint :)

  • GYMNASTIC STRENGTH Workout

    4 x 10 Ring dips

    Add weight if possible

    https://vimeo.com/175183194

  • Endurance Workout

    • 4 Interval of:
    Assault Bike 2000 m @ > 90% MHR
    1:1 rest each interval

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Pull Ups 5 reps
    Close-Grip Push Ups 10 reps
    Walking Lunge 20 reps
    ABMat Sit Ups 15 reps

  • Smykowski Workout

    Run 6k
    60 Burpee pull-ups

    If you've got body armor or a thirty pound vest, wear it.

  • "twenty 4" Workout

    "Happy 24th Birthday Angela Falcone"

    Pre-WOD: 15 minutes to work up to a heavy rep of Shoulder To Overhead

    Birthday WOD - For Time:
    - 24 Calorie Row
    - 24 Dumbbell Snatch right & left (45/35)
    - 24 T2B or GHD
    - 24 Burpees
    - 24 HSPU
    - 24 Pull Ups

    Time ... gave it to Coach but am so brain dead, do not remember what it was :) Did T2B and HSPU with Double AbMat. Closer and closer to the every out of reach RX

  • Options Workout

    Option 1: CrossFit Games Open Workout 13.3

    Option 2: "Jerry" - For Time:
    - 1 Mile Run
    - 2000 Meter Row
    - 1 Mile Run

    Option 3: Mobility

    Post WOD:
    - 50 GHD Situps

    Completed Option 2. PR for me. 2000M Row and 2 miles run. Rowed first and ran 2 miles. I have not run 2 miles since I was a teenager. It was dark, cloudy, brisk wind ... only me out there running in circles fighting for a personal victory. What we can do vs. what we think we can do ... can be an amazing thing.

  • Noble Workout

    Warm Up - 5 Rounds:
    - 3 to 5 HSPU
    - Farmers Carry
    - 3 to 5 C2B Pullups

    Pre-WOD: 5 x 2 Thrusters from Rack

    WOD - 8 minute AMRAP:
    - 4 DB Thrusters (45/35)
    - 12 Burpees
    - 20 II Unders (2:1)

    45# DB Thrusters, simply ... destroyed.

  • Lynne Workout

    Five rounds for max reps of:
    Body weight bench press
    Pull-ups