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

  • Shoulder Griddle Strength 2 Workout

    STRADDLE PLANCHE:

    *Scapular shrug
    Use following template
    3x3r, 5x3r, 3x6r
    4x6r, 4x9r, 5x9r
    4x12r, 4x15r, 5x15r

    *Forearm plank
    *Plank
    Use following template
    3x12s/r, 5x12s/r, 3x24s/r
    4x24s/r, 4x36s/r, 5x36s/r
    4x48s/r, 4x60s/r, 5x60s/r

    *Single arm plank
    Use following template
    3x6r, 5x6r, 3x12r
    4x12r, 4x18r, 5x18r
    4x24, 4x30r, 5x30r

    HOLLOW BACK PRESS:

    *Incline push up
    *Push up
    Use following template:
    3x3r, 5x3r, 3x6r
    4x6r, 4x9r, 5x9r
    4x12r, 4x15r, 5x15r

    *Pseudo planche push up
    Use following template:
    3x2r, 5x2r, 3x4r
    4x4r, 4x6r, 5x6r
    4x8r, 4x10r, 5x10r

    Perform all progressions with coupled mobility exercise.
    For Quality

  • Sept Strength 2 Strength

    Skill Development Week

    3 Minute False grip demo and false grip holds

    Inverted Ring Row 4 x 6
    BB Bent Over Row (pronated grip) 4 x 8
    Inverted Ring Row 4 x 6

    Partner 1 does all three then parter 2 does all three.
    Non Rowing partner is to complete 5 front steps per side +

    4 min sets

    *Front Step, first progression to front kick through. Foot steps to outside of hand. Hand lifts into guard

    25 minutes

  • Midline work Workout

    3 rounds:
    10 Weighted Sit up
    60-90s. Hoover hold
    20 Ab twist (with plate)

  • Partner WOD Workout

    AMRAP 20min:

    3 SDHP (50/35)
    6 Burpee
    9 Wallball (20/14)

  • WOD 30.3 Workout

    4 rounds for time
    15 burpees
    20 unbroken wallballs
    10 box jumps

  • Crossfit Open 16.1 Workout

    Workout 16.1 Variations

    Rx’d
    (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

    Complete as many rounds and reps as possible in 20 minutes of:
    25-ft. overhead walking lunge
    8 burpees (Bar Facing)
    25-ft. overhead walking lunge
    8 chest-to-bar pull-ups

    Men lunge 95 lb.
    Women lunge 65 lb.

    Scaled
    (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

    Complete as many rounds and reps as possible in 20 minutes of:
    25-ft. front rack walking lunge
    8 burpees (Bar Facing)
    25-ft. front rack walking lunge
    8 jumping chin-over-bar pull-ups

    Men lunge 45 lb.
    Women lunge 35 lb.

    Masters
    (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

    Complete as many rounds and reps as possible in 20 minutes of:
    25-ft. overhead walking lunge
    8 burpees (Bar Facing)
    25-ft. overhead walking lunge
    8 chin-over-bar pull-ups

    Men lunge 65 lb.
    Women lunge 45 lb.

    Scaled Masters
    (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

    Complete as many rounds and reps as possible in 20 minutes of:
    25-ft. walking lunge
    8 burpees (Bar Facing)
    25-ft. walking lunge
    8 jumping chin-over-bar pull-ups

    *Lunges are unweighted

  • 140316 Workout

    For time:
    Row 1000m
    20 x Strict HSPU
    30 x Ring dips
    40 x Push ups

  • 2 x 6 Min AMRAP! Workout

    6min AMRAP x 2
    Partner WOD:
    Toes to Bar x 1 good set (not max)
    Wall Ball x 10
    Row x 12/15 cals.
    - Rest 4 mins between AMRAPs
    - Alternate each round with your partner.

    Record any details.

  • shoulder press Strength

    3 x 5

  • AMRAP 12min Workout

    AMRAP 12min:
    50 Wallball
    40 Burpee
    30 Box jump
    20 C2B/Pull up