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

  • Deadlift 7x7 Strength

    Seven sets of sevens.

  • CF Mayhem WORKOUT Workout

    Warm Up
    3 Rounds:
    1:30 Machine
    10 Inchworms
    20 Glute Bridges
    10 Deadlifts
    *Increase deadlift weight each round

    Leonardo
    21-15-9
    Deadlift (225/155)
    Burpee Over Bar
    -Rest 5:00-
    15-12-6
    Deadlift (275/185)
    Burpee Box Jump over 24"/20"
    -Rest 5:00-
    12-9-6
    Deadlift (315/225)
    Burpee Box Get over 48"/40"

    Scoring: Time

    Athletes Notes

    TARGET SCORE
    Target Timet each set: 4-5 Minutes

    Time Cap each set: 7 minutes

    STIMULUS
    High intensity is what we want. Big sets on deadlifts and moderate pace on burpees.

    The weights go up and burpees only get harder so be smart about the deadlifts and listen to your body.

    WORKOUT STRATEGY & FLOW
    For the deadlifts the goal for the first workout is as close to unbroken sets as possible. After this, look to break reps up into 2-3 sets to maintain intensity.

    The height and difficulty on burpees increase but your pacing should stay moderate. Don’t blow up and lose the aggressiveness on the barbell. Empty the tank on burpees on the last set of each workout

    Make sure if you are stepping up on the burpees you alternate legs to save your back.

    SCALING
    Scale to finish near the target score:
    21-15-9
    Deadlift (155/105)
    Burpee Over Bar
    -Rest 5:00-
    15-12-9
    Deadlift (185/125)
    Burpee Box Jump over 20"/16"
    -Rest 5:00-
    12-9-6
    Deadlift (225/155)
    Burpee Box Get over 30"/24"

    Accessory
    3 Sets
    10 Weighted pull ups (light/moderat)
    15 Hammer Curl (moderate) (R/L)
    20 step up to step back lunge with Bear Hug Sandbag OR Medalll

  • WOD Workout

    AMRAP 17'

    5 Strict T2B/K2E
    5 Strict Pull up
    6 KB Double KB DL
    6 Double KB Russian swing
    30" Weighted plank

  • 15 min AMRAP Workout

    Hand Release Push Ups- 10reps
    Sprint 100m
    Plank core Hold- max reps

  • WOD Workout

    "For Time
    400 meter Run
    15 Clean-and-Jerks @60/40kg
    3 Rope Climbs
    400 meter Run
    12 Clean-and-Jerks
    2 Rope Climbs
    400 meter run
    9 Clean-and-Jerks
    1 Rope Climb

    TC:16'"

  • Strength Strength

    Squat clean 3-3-2-2-1-1
    Ring row 4x10

  • 2.6.2020 Home Workout Workout

    "Mini Murph"

    1-mile Run

    100 Push-ups

    200 Air Squats

    1-mile Run

  • "Fight Gone Bad" Workout

    3 Rounds For Reps:
    1 Minute Wallballs 9/6kg
    1 Minute Sumo Deadlift High Pulls 35/25kg
    1 Minute Box Jumps
    1 Minute Push Press 35/25kg
    1 Minute Calorie Row
    1 Minute Rest

  • Metcon by VaffaMasa Workout

    9 min amrap
    9 burpee ring mu
    15 wall ball shots @20lbs
    21 shspu
    15 strict pull
    9 sandbag clean @150bls

    rest 3 minutes

    9 min amrap
    5 burpee ring mu
    10 wall ball shots @20lbs
    15 shspu
    10 strict pull up
    5 sandbag clean

    Goal:
    elite : 1st = 2 rounds and 2nd = 3 rounds
    rx : 1st = 1+35 and 2nd = 2+20
    sc : first = 1 rounds and second 2 rounds

  • Saturday Madness Workout

    AMRAP 8:00
    10 Hang Power Snatches @35/25kg
    20 Air Squats
    30 Double Unders

    Rest 2:00

    AMRAP 8:00
    10 Overhead Squats @35/25kg
    20 Push-ups
    30 Double Unders

    Rest 2:00

    AMRAP 8:00
    10 Thrusters @35/25kg
    20 T2B
    30 Double Unders

    GOAL : 2+ rounds in each amrap

    Rx+: 42.5/30kg