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

  • 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.

  • Baseline Workout

    Baseline Workout Benchmark:
    - 500M Row
    - 40 Air Squats
    - 30 Sit Ups
    - 20 Push Ups
    - 10 Pull Ups
    (4:22)

    Post WOD:
    - 1 Mile Run

  • Triumph Workout

    Pre-WOD:
    4x8 deficit dead lifts at 65% of your max

    WOD - 10 minute AMRAP:

    - 3 Dead Lifts (275#/185#)
    - 5 HSPU
    - 7 Box Jumps (30"/24")

  • Skirmish Workout

    Pre-WOD:
    Work up to heavy set of 3 Power Cleans (Touch and Go)

    WOD - OTMEM 20min:
    - Odd minutes - 5 Front Squat
    - Even minutes - 30 II Unders

    Continue to get strength back. Able to pull 145# for 3 rep cleans after 8 weeks of not being able to make an attempt. Actually worked II Unders, not settling for working singles.

  • Deficit Workout

    Pre-WOD:
    5x5 Deficit Dead Lifts (Not exceeding 60% of your max)

    WOD - 15 Min AMRAP:
    - 5 Deadlifts (225#/155#)
    - 10 T2B (Mod Knees to Elbow, GHD or Regular Situps)
    - 15 Burpees
    - 20 DU's (Mod 3:1 Singles)

    5th day back. Burpees ... are soul crushing! Good benchmark for how much endurance is missing and lower body strength lost. Great crew to suffer with and look forward to progression ... that is what it's all about. How do you face adversity?

  • Bananas Workout

    Pre-WOD:
    5x3 Front Squats, 2 Second Pause At Bottom

    WOD- For Time:
    - 100 DU's (2:1 Singles)
    - 35 KB swings (53#/35#)
    - 35 HRPU's
    - 35 T2B (2:1 Sit Ups)
    - 35 DB Thrusters (45#/25#)
    - 400m run

    Singles, 53# KB & 35# DB for thrusters ... all else RX. Kicked my butt today, man ... this hurt.

  • Come On! Workout

    Pre-WOD:
    1x20 Back Squat

    WOD - 12min AMRAP:
    - 12 Dumbbell Snatch (6 right, 6 left - choose weight)
    - 12 Air Squats
    - 12 Pull Ups

    Completed 5 rounds + 12 Snatches + 12 Air Squats

  • Wi Imported Workout

    Pre-WOD - 11 Minute Clock:
    - 5 minutes
    2 Power Snatches OTEMEM (95#)
    - 1 Minute Break
    - 5 minutes
    1 Power Snatch OTMEM (115#)

    WOD - 10 Minute Clock OTMEM:
    Alternate Minutes (Minute 1, KB; Minute 2, 200M; Minute 3, KB ...)
    - 15-KB Swings (53#,35#)
    - 200 meter run

    Surprised when Jon was counting down 10,9,8 as we came in from that first 200M run! Got the heart rate up "a little" :) Happy to make time at last 200M ...

  • 2nd Day of Crossfitmas Workout

    Pre-WOD
    5 X 3 Shoulder To Overhead (115#,135#,145#,155#,165# - Failed on 3rd rep)

    WOD - 12 Days of Crossfitmas:
    - Farmer's Carry: 10 Rounds = 10 Points (Completed On Monday Post-WOD)
    - 500M Row: 1:40 = 2 Points
    - Static Hang Chin Up: 48 Sec = 3 Points
    - L-Sit: 30 Sec, But Not Official L-Sit = .5 Points
    - Tabata Sit Ups: 82 = .5

    L-Sit for me is feet off the ground, not full extension with this 6'5" frame.

    Total Points To Date: 16 points

  • Flurry Workout

    Pre-WOD:
    Power Cleans - Increase Load Each Round
    3-2-1; 3-2-1; 3-2-1
    115#,135#,155#; 135#, 155#, 165#; 155#,165#,165#

    WOD:
    - 5 HSPU OTMEM for 5 Minutes

    3 RFT:
    -10 CTB Pull Ups
    -30 II Unders (3:1)

    Post-WOD:
    Farmers Carry (70#/53#)

    Completed 10 complete down and back for Farmers Carry.