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

  • 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 :)

  • 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.

  • Mobility, Recovery & WOD! Workout

    Mobility:
    - Mobility Work

    Recovery:
    Option #1:
    - 3 x 1000M Row for time
    Option #2:
    - 3 x 30 Calorie Row for time

    WOD Options:
    - Monday's WOD
    - Tuesday's WOD
    - Wednesday's WOD
    - Other WOD options!

    Completed 3 x 1000M Rows:
    1. 3:38.7
    2. 3:46.0
    3. 3:41.1

  • Squat That Clean Workout

    Pre-WOD:
    Work up to a heavy set of 5 front squats

    WOD - 7 Minute AMRAP:
    - 3 Squat Cleans(135#,95#)
    - 3 T2B
    - 6 Squat Cleans
    - 6 T2B
    - 9 Squat Cleans
    - 9 T2B
    ... etc
    Count Total Reps

    Yeah ... I RX'd the girls weight :) Getting strength back, and feeling better since illness and gout kept me out 5 weeks. I FINALLY got the kipping for Toes 2 Bar ... may be a little ugly right now, but boy it is nice to be able to string together reps! Skill improvement is good

    Post WOD (w/ Joseph and Jeff):
    - 100 situps

  • Cindy Workout

    Pre-WOD: Work up to a heavy set of 5 Back Squats

    "Cindy"
    20 minute AMRAP
    5 Pull Ups
    10 Push Ups
    15 Air Squats

    13 rounds + 5 Pull Ups + 2 Push Ups

    Legit reps! No band ... chin above bar, full range push up, squat below crease of knee ... low round scorer in my class ... but pride in my movements.

  • Metabolic - Weightlifting Workout

    21-15-9
    double under
    slam ball shot @8/6
    18-12-6
    deadlift @70/45
    squat clean @50/35
    rest 1min
    AMRAP 3min
    ground to overhead @25/15
    burpee jumping on the plate

  • Split Jerk Work Strength

    Every minute on the minute complete one Split jerk and 3 ring dips for 20 minutes

  • Barbell cycling practice Workout

    3 rounds per person
    Partner 1: Deadlift hold, pick weight
    Partnet 2: 10 Deadlifts, pick weight
    *Switch after a quick 10, touch-n-go
    *slight progressive, Rx = BW/0.8BW

    3 rounds per person
    Partner 1: barbell front rack hold, pick weight
    Partnet 2: 12 hang power clean , pick weight
    *Switch after a quick 12, touch-n-go
    *slight progressive, Rx = 95/65 or above

    [Front rack Mobility warm up]
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  • EASYWOD 08022020 Workout

    Parin kanssa (toistot saa sekoittaa kuinka itse haluaa, toinen tekee, toinen lepää)

    80 tangon yli burpeeta (saa astua tangon yli)
    80 rive riipusta sopiva paino

  • Gwen Workout

    "Gwen"
    15-12-9
    Unbroken Clean & Jerk
    Pick the weight
    Rest as needed between sets

    Optional Post WOD
    Tabata Row for max meters

    95#,95#,105#. 777 total meters.