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

  • DB thrusters and DUs Workout

    Complete as many rounds as possible in 15 minutes of:

  • 2.8.2014 Workout

    20' AMRAP of:
    10 Burpee Box Jump
    10 SDLHP (Sumo Deadlift High Pull)
    20 DUBs (Double Unders)

    (https://wodconnect.s3.amazonaws.com/uploads/comment_upload/image/62/20140802_115928.jpg)

  • weighted pull ups and ring dips Workout

    5 weighted ring dips
    5 weighted pull ups

    5 rounds, no time

  • CFC 7.31.14 Workout

    Posted on July 30, 2014

    7.31.14 Thursday
    Event Date: July 31, 2014

    Warm Up

    10 PT

    10 GM

    Mobility

    1min. Wrist Mobility

    1min. O.H. Shoulder Distract L/R

    1min. Super Frog 45# L/R

    1min. Barbell Quad Mash L/R

    1min. Single Leg Flexion L/R

    Skill

    Review

    Row More Effecently (10min.)

    Practice Hand Stand Holds (10min.)

    Partner WOD

    2000m Row 100% (alternate every 250m)

    Partner waiting cleans 2KB and holds in the clean position

    54/44/35# you choose the weight.

    Cash Out

    50 HRPU’s

    50 Sit Ups

    50 Hollow Rocks

    Competitors Olympic Weighlfiting

    Snatch (High Blocks)

    4x1 @85% of 1RM

    Linear progression:

                                 Target 5kg increase if work sets are above 100kg

                             Target 2.5kg increase if work sets are below 100kg

    Clean

    5x1 @80% of 1Rm

    Linear progression:

                                 Target 5kg increase if work sets are above 110kg

                             Target 2.5kg increase if work sets are below 110kg

  • Skills & Metcon Workout

    Total 80min
    A. WU & skill work
    500m row, 150 DU, 3 rounds:
    5 high box jumps
    5 wall ball
    2-5 HSPU
    B. Skill practice
    Handstand/handstand walking
    C. Metcon, 3 rounds for quality
    20 DU
    20 KB snatch 12kg
    10 T2B
    150m run
    D. Post workout
    500m row
    3x15 back raises in GHD
    3x15 GHD situps
    Shoulder rehab with 4kg KB & rubber band

  • Strength & Metcon 16062014 Strength

    Total 90min
    A. WU: 150 DU, 2x20 KB snatch 8kg, mobility
    B. Skill work: 20min kipping pull-up practice
    C. Strength
    Narrow bench Wendler week 5
    Liike ensimmäistä kertaa jalat penkillä
    D. Metcon, for time:
    10-9-8-7-6-5-4-3-2-1
    strict pull-ups
    4x15m shuttle run
    Result: 15.20
    Average HR 174, max 192
    E. Post workout
    500m row
    Shoulder rehab

  • CFC 7.30.14 Workout

    Posted on July 29, 2014

    7.30.14 Wednesday
    Event Date: July 30, 2014

    Warm Up

    15 PT

    15 GM 10 Chin Ups

    10 Pull Ups

    1min Band Squat

    3x5 Push Press with B.B. 45/35#

    Strength

    Find a 1RM

    “Shoulder Press”

    use rack

    WOD

    Not for Time but move Fast

    500m Row 100% (afap)

    20 Burpee to Box Jump 24/20”

    400M Run (try to sprint the last 100m)

    20 Burpee to Pull Up

    100 Double Unders (Sets of 20 or more UB)

    20 Chin Ups

    Cash Out 500m Row

  • CF LPR 140730 WOD Workout

    For time:
    * 9 burpee-MU
    * 200m run
    * 7 burpee-MU
    * 400m run
    * 5 burpee-MU
    * 800m run

  • CFC 7.29.14 Workout

    Posted on July 28, 2014

    7.29.14 Tuesday
    Event Date: July 29, 2014

    Warm Up

    200m Run

    DyNamic WarmUp

    -Knee Pulls

    -Quad Pulls

    -Lateral Lunge

    -Toe Pulls

    -Scissors Kicks

    -1min Scorpion L/R

    10 PT

    10 GM

    1MIN BAND SQUAT

    1MIN SHOULDER DISTRACT

    10 AIR SQUATS

    Strength

    10min. EMOM

    6 Dips

    12 HRPU’s

    WOD

    15min. AMRAP

    Cash In 400m RUN

    5 BS 215/165#

    10 Air Squats

    25m O.H.plate Walking Lungers 45/25#

    Competitors Oly Lifting

    Snatch

    Work at 80% of1RM

    If over 100kg target 2.5kg

    If below 100kg target 5.0kg

    Clean from Blocks

    3x1 @75% of 1RM Clean

    Linear Progression

    Target

    If over 110kg target 5kg

    If below 110kg target 2.5kg

  • 7-28-14 Metcon (Run, DUs, WBs, PUs, KBs, PCs_ Workout

    Metcon: 50 DUBs, 400m, 40 WBs (20lbs), 400m, 30 Pushups, 400m, 20 KBs (2kg), 400m, 10 Power Cleans (205lbs), 400m