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

  • Hemmaträning Workout

    A: clapping push ups 8x3
    B1: 3xMax push ups
    B2: 3x5/each leg schrimp squats
    C1: chair Hspu 2xMax
    C2: SA db flys 2xMax
    D1: isometric copenhagen exercise 2x30sec/each leg
    D2: Pornstars 2xMax
    E: Evil Wheels 3x10

  • Lifting: 5/3/1B w3d1 - press Workout

    Presses in the garage. Tried out my new weightlifting shoes.

    Warmup:
    5 min jump rope w/ DU practice; resistance band stretches and pulls; mobility stuff.

    Think I'm getting worse at jump rope again. I didn't jump in the lifting shoes obviously. Whacked myself in the back of the neck with a resistance band at one point, which was a laugh riot.

    PRESS:
    Warmup sets: 5 x 35#, 5 x 40#, 3 x 50#
    Working sets: 5 x 60#, 3 x 70#, 1+ x 80# (7 reps)

    Great but could be better. The 7 reps gives me a theoretical 1RM of 99#, which is still much higher than the 85# I was stuck at for a while before I did Wendler. So I'm happy with that gain. But I could've gotten 8 or 9 reps if my grip wasn't messed up. Wrists were bent, and had to readjust my fingers about 5 reps in. I might need to set the pins one notch higher. The Oly shoes felt very comfortable and was firmly planted on the mats.

    Then supersets:
    5 x 10 @ 40#
    5 x 10 chinups
    Presses felt very easy. Chinups were hard -- had to use bands.

    Then:
    3 clean and jerks @ 85#, 3 clean and jerks @ 65#
    Did some light C&Js to try out the Oly shoes.

  • Tisdag 12/5 2020 Strength

    Back squat 4x1 @heavy weight
    Start at around 90% of your calculated 1rm and try to add weight every set. Don’t go to failure or a new PR. Next week you’ll get to show of your strength!
    +
    For time
    Buy in: 800m run
    5 rounds of Cindy:
    5 pull ups
    10 push ups
    15 squats
    Cash out: 500m row

  • Strict mu max reps Workout

    Strict mu max reps

  • C. Conditioning Workout

    21-15-9
    thrusters 40 kg
    ring dips

    • direct into -

    15-12-9
    push press 40 kg
    ring dips

  • CFP Women's Power WOD Workout

    Team of 3
    100 Burpees jump over partner
    100 Box jumps, 20#
    100 Wall Balls throwing to partner, 10#
    400m run with 10# wall ball
    FINISH : 20:24

    Got to work out with Chris and Liz and this was so much fun. 1st time burpees felt good, but the wall ball run was so hard carrying that ball comfortably.

  • A. HSW Progression Workout

    5 minutes of HSW Obstacle

  • 'Chipper' Jones Workout

    For time:
    100 ft Walking lunge
    50 Push-ups
    50 Double-unders
    25 Knees to elbows
    25 Towel pull-ups
    50 Box jump, 24 inch box
    25 Overhead squats, 65/45 lbs
    25 L-pull-ups
    50 Sit-ups

  • 3K Recovery Run Workout

    Skill
    EMOM for four minutes: 5 Strict Weighted Ring Dips (13kg)
    3x3 Straight-Body Transitions & Lowers to/from an inverted hang (60s rest)

    Endurance
    3K Recovery Run - 14:16
    I decided to skip the mile time trial today as my legs were tight from yesterday.

  • A. Primer Workout

    3 rounds YGIG

    10 devil presses 2x22.5
    ~100 front rack DB carry 2x22.5