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

  • Donna Workout

    Staff Sergeant Donna Johnson

    5 rounds

    60 high nees
    30 burpees
    20 chair dips
    10 air squats

  • Lauantai 28.7 Workout

    Midline
    Not For Time:
    3 Sets of 20 Weighted Sit-ups
    1 Set of 50 Glute Bridges
    1 Set of 100 AbMat Sit-ups

  • Hike Workout

    Sapphire Falls hike - 5 miles

  • Warm up, strength and WOD Workout

    3 rounds
    10/8 cal bike or row
    10 passthroughs
    10 good mornings

    Strength
    5 rounds for quality
    10 right arm DB strict press
    0:45 plank with plate on back 35/25
    10 left arm DB strict press
    0:30 hollow hold

    Warm up deadlifts and handstand push up

    WOD
    50-40-30-20-10
    Calorie row

    After each round
    10 deadlifts 185/135
    10 HSPU
    30 dubs

    • sub bike for row but 5 calories led each round

  • OTM Front squat and back squat Strength

    OTM 12 minute
    Front squat x 3
    Back squat x 6

    Week 1
    Weight 50 % back squat 3 RM

    Week 2
    Weight 55 % back squat 3 RM

    Week 3
    Weight 60 % back squat 3 RM

  • 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 :)

  • Crossfit level one course Workout

    course l1 trainer

  • 08-16-2012 Workout

    Combat Ropes

    3 Rounds:

    :30 Whips / :30 Rest
    :30 Circles / :30 Rest
    :30 Alternating Waves / :30 Rest
    :30 Choppers / :30 Rest

    2 inch manila x 50 feet

  • 22.5.2017 Workout

    AMRAP 25
    From 0:00-5:00
    16 calorie row
    16 box jump 24/20"
    From 5:00-10:00
    16 thrusters 35/25kg
    16 pull ups
    From 10:00-15:00
    16 burpees
    16 Kb snatches 20/12kg
    From 15:00-20:00
    16 mountain climbers
    16 kb swings 24/16kg
    From 20:00-25:00
    16 push ups
    16 sit ups

    • kehonhuoltoa

  • Partner workout Workout

    Metcon (reps)

    With partner AMRAP in 12 minutes of:

    P1 - ME Weighted box step overs with DB’s 22,5/15kg
    P2 - 30/21 Calories bike

    *Heavy weights for the box step overs. 24/20” box. Partner 1 starts with the box step overs and partner 2 starts with the bike. Once the calories are up, switch turns. As many step overs in 12 minutes as possible.

    Accessory:

    Seated good mornings, 5 sets of 10 - heavy.
    Weighted step ups, 3-5 sets of 10/10) - heavy
    Rest 120s between sets