WODRx - CrossFit WOD Mash Ups
TrainRx Performance Programming
Designed for the garage gym hero, WODRx uses classic CrossFit formats such as AMRAPs, Chippers, For Time Circuits, 21-15-9 Rep Schemes, and more to provide you with a high intensity, volume packed 30:00 minute CrossFit workout.
Each training day includes 2 workouts, each workout ranges between 9:00 and 18:00 minutes and rest intervals are provided between workouts. You will never spend more than 30:00 minutes in the gym on this program (unless you don't follow the pre-determined time domains of course).
If you love the old school classic CrossFit Blog style workouts this program is for you!
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads 7 Hand Release Push Up 5 Box Jump Step Down; 24"/20" 0:30 Seconds: Airbike - Steady Pace
For Time: Monostructural + Gymnastic
B
Instructions: Complete 5 consecutive sets of the triplet as listed “For Time”. RX: 5 Sets; For Time; At Sustained Effort; 15:00 Minute Time Cap 60 Double Unders 20 GHD Sit Up/Sit Up 7 Burpee Box Jump Over; 24"/20" RX+: 5 Sets; For Time; At Sustained Effort; 15:00 Minute Time Cap 60 Double Unders 20 GHD Sit Up 7 Burpee Box Jump Over; 24"/20" Scaled: 5 Sets; For Time; At Sustained Effort; 15:00 Minute Time Cap 60 Single Unders 20 Sit Up 7 Burpee Box Jump Step Down; 24"/20" Score the time it takes to complete 5 consecutive sets of the triplet.
AMRAP: Monostructural + Gymnastic + Weighted
C
Instructions: Complete as many repetitions as possible in 12:00 minutes. RX: 12:00 Minutes; AMRAP; At Sustained Effort 15/12 Calorie Row 12 Pull Up 9 Dual DB Thruster; 50/30 lb per Hand RX+: 12:00 Minutes; AMRAP; At Sustained Effort 15/12 Calorie Row 12 Chest to Bar Pull Up 9 Dual DB Thruster; 50/30 lb per Hand Scaled: 12:00 Minutes; AMRAP; At Sustained Effort 15/12 Calorie Row 6 Strict Pull Up or Ring Row 9 Dual DB Thruster; 35/20 lb per Hand Alternative Movement Option: Perform the following alternative WOD if you would like to add more variety to your training 12:00 Minutes; AMRAP; At Sustained Effort 15/12 Calorie Row 12 Pull Up 9 Wall Ball; 20/14 lb Score the total number of repetitions completed in 12:00 minutes.
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Russian KB Swing; Moderate Loads 15m Dual KB Front Rack Carry (20 Steps); Moderate Loads 5 Burpee 15m Prisoner Walking Lunge (20 Steps); Body Weight
Chipper: Monostructural + Gymnastic + Weighted
B
Instructions: Complete the prescribed workload for all 3 movements listed “For Time”. RX: For Time; At Sustained Effort; 15:00 Minute Time Cap 30/24 Calorie Row 50 Toes to Bar 30 Power Clean to Overhead; 135/75 lb RX+: For Time; At Sustained Effort; 15:00 Minute Time Cap 30/24 Calorie Row 50 Toes to Bar 30 Power Clean to Overhead; 155/95 lb Scaled: For Time; At Sustained Effort; 15:00 Minute Time Cap 30/24 Calorie Row 50 Toes to Bar or V-Up 30 Power Clean to Overhead; 95/65 lb Score the time it takes to complete the Chipper - Note RX/RX+/Scaled.
For Time: Monostructural
C
Instructions: Complete the 2,000m Run “For Time”. RX: For Time; At Sustained Effort; 12:00 Minute Time Cap 2,000m Run Score the time it takes to complete the Run.
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Jump Lunges/Side 7 Russian KB Swing; Moderate Loads 7 Hand Release Push Up 0:30 Seconds: Airbike - Steady Pace
Chipper: Monostructural
B
Instructions: Follow the calorie count as it descends each work set for each machine - complete all calorie counts "For Time". RX: For Time; At Sustained Effort; 15:00 Minute Time Cap 21-18-15-12-9-6-3 Calories; Airbike Row Alternative Movement Option: Perform the following alternative workout if you would like to add variety to today's training For Time; At Sustained Effort; 15:00 Minute Time Cap 21-18-15-12-9-6-3 Calories; Airbike Ski Erg Score the time it takes to complete all of the sets on the Airbike and Rower.
Circuit
C
Instructions: Complete the prescribed workload for each movement listed “For Time”. RX: For Time; At Sustained Effort; 12:00 Minute Time Cap 30m Barbell Front Rack Walking Lunge (40 Steps); 95/65 lb 60 Single Arm Alternating DB Hang Power Snatch (Total); 50/30 lb 30 Bar Facing Burpee RX+: For Time; At Sustained Effort; 12:00 Minute Time Cap 30m Barbell Front Rack Walking Lunge (40 Steps); 135/95 lb 60 Single Arm Alternating DB Hang Power Snatch (Total); 50/30 lb 30 Bar Facing Burpee Scaled: For Time; At Sustained Effort; 12:00 Minute Time Cap 30m Barbell Front Rack Walking Lunge (40 Steps); 75/45 lb 60 Single Arm Alternating DB Hang Power Snatch (Total); 35/20 lb 30 Bar Facing Burpee Alternative Movement Option: Perform the following alternative movement if you do not have the space required to do Walking Lunges • Barbell Front Rack Alternating Reverse Lunge Score the time it takes to complete the Chipper.
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Ring Row 15m Dual KB Front Rack Carry (20 Steps); Moderate Loads 7 Russian KB Swing; Moderate Loads 5 Burpee
AMRAP: Gymnastic + Weighted + Monostructural
B
Instructions: Complete as many rounds & repetitions of the triplet as possible in 12:00 minutes. RX: 12:00 Minutes; AMRAP; At Sustained Effort 7 Pull Up 7 Dual DB Hang Power Clean to Overhead; 50/30 lb per Hand 35 Double Unders RX+: 12:00 Minutes; AMRAP; At Sustained Effort 3 Bar Muscle Up/Ring Muscle Up 7 Dual DB Hang Power Clean to Overhead; 50/30 lb per Hand 35 Double Unders Scaled: 12:00 Minutes; AMRAP; At Sustained Effort 7 Strict Pull Up or Ring Row 7 Dual DB Hang Power Clean to Overhead; 35/20 lb per Hand 35 Single Unders Score the total number of rounds & repetitions completed in 12:00 minutes.
For Time: Monostructural
C
Instructions: Complete 3 consecutive sets of the triplet “For Time”. RX: 3 Sets; For Time; At Sustained Effort; 15:00 Minute Time Cap 400m Run 20/14 Calorie Row 15/12 Calories Airbike Score the time it takes to complete 3 consecutive sets of the triplet.
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Russian KB Swing; Moderate Loads 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads 7 Hand Release Push Up 0:30 Seconds: Airbike - Steady Pace
Chipper: Monostructural + Weighted
B
Instructions: • Complete a 500/400m Row before each set of the Power Clean • Follow the rep count for the Power Clean as it descends each set RX: For Time; At Sustained Effort; 12:00 Minute Time Cap 500/400m Row 15-12-9 Reps; Power Clean; 155/75 lb RX+: For Time; At Sustained Effort; 12:00 Minute Time Cap 500/400m Row 15-12-9 Reps; Power Clean; 185/95 lb Scaled: For Time; At Sustained Effort; 12:00 Minute Time Cap 500/400m Row 15-12-9 Reps; Power Clean; 135/65 lb Score the time it takes to complete the couplet.
Chipper: Gymnastic + Monostructural
C
Instructions: • Complete the prescribed workload for each movement listed “For Time” RX: For Time; At Sustained Effort; 15:00 Minute Time Cap 30 Burpee Box Jump Over; 24"/20" 150 Double Unders 50 Toes to Bar 30/24 Calories Airbike Scaled: For Time; At Sustained Effort; 15:00 Minute Time Cap 30 Burpee Box Jump Step Down; 24"/20" 150 Single Unders 50 Toes to Bar or V-Up 30/24 Calories Airbike Score the time it takes to complete the Chipper.
Rick Gorrell
Owner - TrainRx Performance Programming: Certified Functional Strength & Conditioning Coach with 10 years experience training/coaching on and off the gym floor.
The results you see from your training are a direct reflection of my ability as a coach and trainer. I take writing this program very seriously, and will always go above and beyond to provide you with the best possible training I can provide.
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WODRx - CrossFit WOD Mash Ups
WODRx - CrossFit WOD Mash Ups
WODRx - CrossFit WOD Mash Ups
