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

  • Fran Workout

    3x5 Power Clean (185lbs)

    Then....

    Fran
    21-15-9
    Thrusters @ 95lbs
    Pull-ups

    My wrists just can't take this, period. First time doing it with a barbell over a year.

  • Deadlifts and Ring Dips Workout

    1 x 5 Deadlift - 260 lbs

    then…

    21-15-9
    Deadlifts @ 75% - 195 lbs
    Ring dips

  • 100 Burpee Challenge Day 59 Workout

    100 Burpee Challenge Day 59

  • Death by Pullup Workout

    Do 1 Pullup emom, adding one until you can't perform the required reps in the minute

    Did 21+12. Not a pr, but I ripped early.

  • DL-GHD-ROW Workout

    21 x DeadLift (60-70% of 1rm)
    21 x GHD Sit Ups
    500m Row
    15 x DL
    15 x GHD Sit Ups
    500m Row
    9 x DL
    9 X GHD Sit Ups
    500m Row

  • Clean & Jerk Strength

    Työntö nousu 3kg alle alkupainon

  • 30 min dog walk Workout

    read the title.

  • liikkuvuus Workout

    2 x 30 sek

    -straddle
    -pigeon / puoli
    -lonkankoukistaja oma tyyli
    -takareidet

  • CFSC 21May11 - Saturday WOD Workout

    Level 1 - 3 rounds
    Level 2 - 2 rounds
    Level 3 - 1 round

    Total distance of the entire 'course' was roughly 350 -400 meters.
    Course consisted of workout points.

    11 pull-ups
    11 abmat situps
    11 box jumps
    5 tire flip jumps (flip the tire, then jump in it and out the other side = 1)
    22 toe touches (11 each foot)
    Shuffle running (is that what it was called? running sideways like a basketball drill)
    Run up to the corner, jump down 2 4ft retaining wall sections
    then run up semi-steep hill
    run back into parking lot
    11 slam balls @ 20lbs
    Over, under, over, under, over rope
    11 over and backs (over and back = 1)
    11 medicine ball clean @ 20lbs
    50 ft overhead @45lbs walking lunge
    11 burpees with a 45lb plate.

    All that = 1 round.

    I did L1, 3 rounds, total time was 34:24

  • Skills & mobility Workout

    Total 105min
    A.
    Mobility WOD 60min

    B.
    500m row, 150 DU
    Skillwork for 40min
    1. BMU practice for 25min
    2. C2B practice for 5min
    3. KPU practice for 10min ~30 reps