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

  • Strict Press Workout

    5 rep max

  • CF games 1 day ( tuesday ) Workout

    triplet for time

    24-18-12 ghd
    12-9-6 chest to bar
    50m-50m-50m sandbag run. Time 6.00min

    1rep max thruster. 75kg. Time 15.30min

    Sqt 3 rounds for time

    10 snatches m 34kg
    100m sprint ( 4x25m ). Time 4.49

    Full running time 20.19

  • Fran + Workout

    Fran
    21-15-9
    Thruster (45lbs)
    Pull ups RX

    Time 6:55

    3 rounds of 15 each
    Squat
    Bicycles
    Inch worm push up
    Suitcase
    Jump lunges
    Push up
    High knees
    Mountain climber
    Plank (just 1min)
    Burpees
    Didn't time it...

  • Joy Workout

    For time of:

    70 Burpees
    60 Sit-ups
    50 Kettlebell swings 1.5 pd / 1.0 pd
    40 Pull-ups
    30 Handstand push-ups

  • Competition Workout

    C.
    “Kill Cliff Granite Games Qualifier Week 3”
    Complete as many rounds and reps as possible in 17 minutes:
    50 Calorie Row
    50 Wall Ball Shots (20 lbs to 10′/14 lbs to 9′)
    50 Shoulder to Overhead (115/85 lbs)
    50 Box Jumps (24″/20″)

  • Fitness Workout

    A.
    Every 2 minutes, for 18 minutes (3 sets of each):
    Station 1 – Back Squat x 8-10 reps @ 30X1
    Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
    Station 3 – Reverse Snow Angels x 15-20 reps

    B.
    For max reps/meters:
    2 minutes of Rowing for Meters
    Rest 60 seconds
    2 minutes of Box Jump or Step-Overs
    Rest 60 seconds
    2 minutes of Dumbbell Thrusters
    Rest 60 seconds
    2 minutes of Rowing for Meters

  • Competition Strength

    A.
    Every minute, on the minute, for 6 minutes:
    Full + Quarter Front Squat

    Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.

  • Crew Workout

    Pre-WOD: Work Up to a Heavy Set of 3 Bench Press

    WOD: Rows to be completed for time:
    -500 m
    -400 m
    -300 m
    -200 m
    -100 m
    Each Row Followed Immediately By 20 Push Ups
    Rest As Needed Between Sets

    Post WOD: 50 GHD Sit Ups

    All rows around the 1:50/500m mark (give or take). 400 and 300 rows were brutal.

  • "The Virg" Workout

    100 Double Unders
    25 HSPU
    75 Double Unders
    25 Burpees
    50 Double Unders
    25 Knees to Elbows
    25 Double Unders
    25 KB Swings @ 32kg (2 pood)

    Subbed #50 DB Swing

  • Fight Gone Bad Workout

    Three rounds of:
    Wall-ball, 20 pound ball, 10 ft target (Reps)
    Sumo deadlift high-pull, 75 pounds (Reps)
    Box Jump, 20″ box (Reps)
    Push-press, 75 pounds (Reps)
    Row (Calories)

    In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

    182 RxD