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

  • 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

  • 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.

  • 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!

  • Onramp-kurssi Workout

    5min amrap:
    Burpee

  • Day 40.3 Workout

    3x10-15 Deficit narrow push-up

  • Stimulate Workout

    5 Rounds:
    - Max Rep Dumbbell Bench Press
    - Max Rep Pull Ups
    - 15 GHD
    - 300M Row
    Note: Not for overall time. Use dumbbell weight that will get you around 15 challenging reps, challenge yourself. Max pull ups each round with either butterfly, kipping or strict technique. Break parallel on GHD. Sprint each round of the 300M Row, max effort.

  • 1/15/2013 Workout

    Bench Press
    5-5-5

    OH Squat
    5

    Back Squat
    5

    Front Squat
    5

    OH Press
    5-5-5

    Deadlift
    5-5-5-5-5

    C&J
    5-5-5-5-5

    Snatch
    5-5-5-5-5

  • Superkids 10-13v WOD Workout

    EMOM 12

    Odd: 10 burpeeta
    Even: 6 wallball + 4 pistoolikyykkyä

    Jos selviytyy koko WOD:in läpi (eikä huijaa toistoissa) pääsee Danin spesiaaliin MU opetukseen 3 min ajaksi tai tehdä köysikiipeilyä!

  • Freiwald Workout

    For Time
    1 mile Run
    100 Chest-to-Bar Pull-Ups
    200 Burpees
    300 2-count Flutter Kicks
    1 mile Run
    Every 6 minutes perform:
    9 Toes-to-Bars
    11 Sit-Ups

    Athlete may partition the pull-ups, burpees and flutter kicks as needed, in any order or mix of sets. After each 6 minutes athlete must complete the toes-to-bar and sit-ups, then resume where they left off. End with the second mile run.

  • Main site Saturday 240720 Workout

    For time

    • 50 alternating single-leg squats
    • 3 rope climbs to 15 feet
    • 800-meter run