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

  • 3/10/2014 - DU, Run, KBS, SA DB PS, T2B, No-Push Up Burpee BJ Workout

    7min 80% effort
    - 30 DU
    - Run 200m
    - 10 KB swings (53/35)
    SCORE: 4 + 150m

    rest 5mins

    7mins 90% effort
    - 5 SA DB Power Snatch 65/40#
    - 5 SA DB PS 65/40#
    - 5 T2B/ V-up
    - Run 200m
    SCORE: 4 + 10 PS

    rest 10mins

    7mins 97% pace effort
    - Run 400m
    - 10 no push-up burpee box jumps - step down (24/20”)
    SCORE: 2 + 290m

    Notes: preach that pacing is everything. With extra rest comes more intensity

  • MARTES 11 DE MARZO 2014 Workout

    CALENTAMIENTO
    SKILLS: Butterfly
    WOD:
    30’’Work 30’’Rest, 4 series de:
    Battle Rope
    Double Unders
    Shuttle Run
    Box Pee

  • CF Santa Clara Workout

    Back Squat 5-3-3-1-1 (Can't remember my 1RM. I think it was 113#))
    5 sets Max Ring Dips (Coach said to practice push ups instead, did 5 push ups each time)
    +
    Press 5-3-3-1-1-1 (Got up to 73#! PR!)
    Bent Over Row 6-6-6-6-6-6 (Used 63# bar)

  • JUEVES 27 DE FEBRERO 2014 Workout

    CALENTAMIENTO
    SKILLS: Sled Push
    WOD: 20 minutos de,
    12 Wall Ball
    9 Mountain Climber
    6 Vertical Hang
    50m Run

  • 03.11.2014 Workout

    WOD
    Against 12min clock
    15-12-9
    KBS (70/53)
    K2E
    ME burpee box jump overs (24/20)

    knees, 53#. 5:30; 69 reps.

    Tired. First time using 53# for KBS in a WOD. Felt good, not terribly heavy. Broke up the 12 and 9 into 2 sets b/c of forearms.

  • Cleans & Row/Medball Clean/Hollow rock/Clean Workout

    SWOD
    10min EMOM
    1 Power clean
    1 Hang power clean
    1 HSPU

    Worked up to and stuck w/ 185#

    2rds, 2min each station
    Row (cal)
    Medball clean wall balls
    Hollow rock
    Power clean triples using weight from SWOD
    111 total reps

  • CFDFB Workout

    A. "Twenty"
    20 PC, 135lb
    20 T2B
    20 SDHP, 135lb
    20 Shoulder to overhead, 135lb
    **Every minute do 4 burpees (start with PC, not burpees)
    B. 5' AMRAP
    8 burpee box jump overs
    10 KBS, 70lb
    12 thrusters, 95lb
    Rest 5 min
    5' AMRAP
    Row 500m
    30 GHD Situps
    MU in remaining time
    C. Repeat "Twenty" @ 95lb

    A. 4:46
    B. 2+10, 7MU
    C. 2:46

  • G MG 1 arm push-up, jumpng squat, run, squat Workout

    Strength
    EMOTM 8
    min pares 3 one arm push-up cada brazo apoyado en la silla
    min impares 8 squat jump
    WOD
    4 round
    run 400m
    50 squat
    (Hice en 13:11 min, la serie mas rapida de 400 en 1:40 y la de 50 en 1:00)

  • Track (Hurdle Drills, Long Jump Approach, Shotput) Workout

    Track & Field
    4 Laps of the Infield + Dynamic Stretching (Warm-up)
    11x8 Hurdles Drill at 0.76m (Left Skippingx3, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx4)
    Some Strides
    3xLong Jump Approaches
    8 Shotput Throws (2-standing, 2-standing with foot change, 2-side full throws, 2-glide)
    1 Lap of the Infield + Static Stretching + Foam Rolling (Cooldown)

  • Track (Hurdle Drills, Long Jump Approach, Shotput) Workout

    Track & Field
    4 Laps of the Infield + Dynamic Stretching (Warm-up)
    11x8 Hurdles Drill at 0.76m (Left Skippingx3, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx4)
    Some Strides
    3xLong Jump Approaches
    8 Shotput Throws (2-standing, 2-standing with foot change, 2-side full throws, 2-glide)
    1 Lap of the Infield + Static Stretching + Foam Rolling (Cooldown)