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

  • Escalation Workout

    Pre-WOD:
    3 rounds of:
    -Max reps Bench Press @ body weight
    -Max Strict Pull Ups-weighted if possible

    WOD - For Time
    -20 HSPU
    -40 Box Jump Overs (24"/20")
    -60 Wall Ball Shots (#20/14)
    -80 KB Swings (#53/35)
    -100 Double Unders (modified: 100 unbroken singles)

  • Escalation Workout

    Pre-WOD:
    3 rounds of:
    -Max reps Bench Press @ body weight
    -Max Strict Pull Ups-weighted if possible

    WOD - For Time
    -20 HSPU
    -40 Box Jump Overs (24"/20")
    -60 Wall Ball Shots (#20/14)
    -80 KB Swings (#53/35)
    -100 Double Unders (modified: 100 unbroken singles)

  • The Week Workout

    Monday:
    1 X 20 Back Squats (+5% if last week was completed)
    For Time 10-9-8-7-6-5-4-3-2-1:
    --Hang Cleans (#115/75)
    --T2B

    Tuesday:
    Work Up to a Heavy Jerk
    For Time:
    3 Rds of
    -5 Dead Lifts (#225/185)
    -5 Box Jumps (30"/24")
    (100 DU's)
    3 Rds of
    -5 MU's
    -5 Def HSPU
    ( 90 O/H Walking Lunges with Medicine Ball)

    Wednesday:
    5 X 5 Close Grip Bench Press
    For Time:
    -1k Row
    -30 DB Snatch/ 60 DU's
    -20 DB Snatch/ 40 DU's
    -10 DB Snatch/20 DU's

    Thursday:
    mobility/skill
    6 AM Endurance
    5:30 PM Yoga

    Friday:
    CF Games Open 14.1

  • Commander Workout

    Pre-WOD:
    -5-5-3-3-1 Snatch

    WOD -5 Rounds For Time (15 Minute Cap):
    ---5 Muscle Ups (mod: 5 Chest to Bar Pull Ups)
    -10 Toes To Bar (mod: 10 GHD Sit Ups)
    -15 Double Unders (mod: 30 singles unbroken)
    -20 Wall Ball Shots

    Post:
    800 Meter Run

  • SMFK’s 40th!!! Workout

    For time,
    slamballs30/20
    kettlebells 2/1.5
    wallballs 20/14
    pull-ups
    back extensions
    calorie row
    hollow rocks
    rope climb(1 climb equals 10 reps)
    bar roll outs(like the ab roller)
    lateral box jumps
    double unders (3 jumps equals 1 rep)
    jumping lunges
    knees to elbows kettle bell snatch 1.5/1
    The goal is 400 reps, any combination. Must do each exercise, minimum of 10reps and a max of 40(15 stations and people can start at different stations)

    This was crazy. I mentally broke pretty early.

  • practice Workout

    A) 5 rfq on the 2:00
    5 burpees
    4 hang squat snatch (50-60%)
    4 snatch balance
    105, 110, 115, 115, 120

    B) 4 rfq :20:10
    arch rocks
    hollow rocks

    C) 4 Rounds, each for time on the 6:00
    250m row
    10 db squat cleans, 35#
    20 push ups
    2:13
    2:20
    2:20
    2:18

  • practice Workout

    A) front squat 5-5-5 (+2-5)
    210#

    B) jerk, 10 minutes, heavy double
    195#
    Intentiona stop - shoulder tweak

    C) 3 on the 4:00 (each for time)
    200m row
    10 strict ring pull ups
    20 squats
    10 strict ring dips
    Round 1 - 2:26
    Round 2 - 2:51
    Round 3 - 2:56

    ring pull ups were murder

  • Swim, flutter kicks Workout

    10 round

    100m swim (alternate 25m breast stroke, 25m freestyle)
    100 flutter kicks

    Time was about 35 mins - 5 mins quicker than usual (through including freestyle)

  • Swiftly Workout

    Pre-WOD:
    -5X5 Bench Press
    -2 Man 2K Row For Time
    -50 GHD Sit Ups or 50 T2B

    WOD - For Time
    40-30-20-10
    -Push Ups
    -Double Unders

  • Push press an stuff Workout

    3 rounds

    30 secs Double unders (or whipping myself) 30 sec rest
    30 sec push ups 30 sec rest

    Push Press. 10 rounds every minute on the munite

    3 x Push press @ 52.5k

    2 rounds
    20 KB floor press 20k
    10 Renegade Rows 2x10k db
    20 Hollow rocks