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

  • Shoulderpress 7 RM Strength

    Find your 7 RM shoulderpress

  • 12-26-12 Workout

    6x2

    Clean & Jerk (split)

    115,125,135,140,145,150

    Bench Press

    115,135,155,175,185,205fail,195 fail, 185

  • Shoulder press Strength

    5x5 (85%)

  • Recovery ski Workout

    300 cal ski UGIG 15cal each

  • CFLBG 4-12-12 Workout

    Strength

    3 Sets max rep strict pull ups.
    This means overhand and no kipping.
    Score is your based off your lowest set.

    lowest set - 3

    METCON

    5 RFT
    15x Thrusters 65#
    15x Bar jump burpees

  • 18.9.2017 40+ Strength

    Pausing Split Jerk 5x2

    Set #1 – 2 Repetitions @ 55% of estimated best CJ
    Set #2 – 2 Repetitions @ 59% of estimated best CJ
    Set #3 – 2 Repetitions @ 63% of estimated best CJ
    Set #4 – 2 Repetitions @ 68% of estimated best CJ
    Set #5 – 2 Repetitions @ 73% of estimated best CJ

  • DU C2B pull-ups Workout

    Tuesday 29th August 2018

    BACK SQUAT

    Fitness
    3 x 5 LP

    Heavier than last week.

    Performance
    85% x 1, 85% x Max Reps

    Warm up, then perform one set of 1 at 85% (of 1RM), followed by a max rep set at the same load. Use a spotters, but aim to end the set 1 rep shy of failure. The goal is no failing.

    Post loads to comments.
    Exposure 3 of 8

    AMRAP 10 Minutes:
    10 Double-Unders
    3 Chest-to-Bar Pull-Ups
    20 Double-Unders
    6 Chest-to-Bar Pull-Ups
    30 Double-Unders
    9 Chest-to-Bar Pull-Ups
    40 Double-Unders
    12 Chest-to-Bar Pull-Ups
    50 Double-Unders
    15 Chest-to-Bar Pull-Ups

    Continue adding 10 Double-Unders and 3 Chest-to-Bar Pull-Ups per round until time is called. Scale Dubs to about 1/2 attempts (aka Double-Blunders) or 2x Singles as needed. Scale the Pull-Ups to Chin-over-Bar or Jumping Chest-to-Bar as needed. Alternately, instead of scaling to keep moving consider using today as 10 minutes of practice on one of these 2 skills you have trouble with.

    Post rounds, reps, and Rx to comments

  • Shoulder press Strength

    Max reps @80%

  • Metcon Workout

    28 Min E7MOM (ogni 7 minuti x 4 volte) of:
    Assault Bike 15 Kcal
    Bar Muscle Ups 8/6 reps
    BB Power Snatch (60/40Kg) 8 reps
    Assault Bike 15 Kcal

  • Run & walk 5 km Workout

    Run on off during 5 km distance