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

  • Zip Workout

    15 X 1 Bench Press @ 85% of last weeks 2 rep max (205)

    WOD: For Time

    -1000 Meter Row
    -100 Air Squat

  • Death by Ring Push Ups & Pull Ups Workout

    Starting a 0:00, start with 1 ring push then 1 pull up, increasing 1 rep each on the minute until you cannot finish the round.

    Completed 14 rounds + 15 ring push ups.

    I've decided to actually give the hip a rest, and work only upper body. Well, at least until overhead squats are programmed again!

  • Front Squat 1 RM Strength

    There is no description for this WOD as it is stat.

  • 05-11-2011 WOD Pull-ups, K2E, KBS, Double Unders, OH Walking Lunges Workout

    3 Rounds

    10 Pull-up

    20 K2E

    30 KBS 1.5/1pood

    40 Double Unders

    50ft OH Walking Lunges w/ Plate 45/25

    Had a good day! I am still doing the ring rows and am feeling stronger, so I want to try the blue band next time. I have a hard time with K2E so I touch the ground between each rep. I used the green kettlebell, but would like to work up to the orange. I can't do double unders so I did 120 singles each time. It was one of my stronger jump roping days because I did almost all of them continuously. And then I used a 15 pound plate for my lunges. I think I could increase to 20 pounds next time.

  • That Fart Was Stinky Workout

    For Time:
    21-15-9

    Power Cleans (85lbs)
    Shoot Throughs

    5 minutes: AMRAP

    10 T2B
    20 DU

    Jeremy got to name this one. He wanted me to call it "sumo" and take a picture of him with his undies pulled up his butt crack while doing the "mario" dance. I declined. Noah says he hates stinky farts.

  • Handstand & Lunges Workout

    Skill:
    Handstands/Handstand Walking

    WOD:
    8 min AMRAP:
    2 Handstand Wall Climb
    20 Lunges

  • 05-11-2011 WOD Pull-ups, K2E, KBS, Double Unders, OH Walking Lunges Workout

    3 Rounds

    10 Pull-up

    20 K2E

    30 KBS 1.5/1pood

    40 Double Unders

    50ft OH Walking Lunges w/ Plate 45/25

    Wasn't even planning on working out tonight- glad it worked out though... thanks to jackattack and her undergarments!

  • 12May11 - CFSC - Squat Cleans, Power Cleans, Slamballs! Workout

    Burgner Warm-up
    Squat Cleans 2.2.2.2.2

    Max'd out the Squat Clean 2 rep @ 145 lbs, having the weight in front of me on a squat just messes with my head. Practice, practice, practice! This was however a PR as my previous front squat max was 130 with only 1 rep :)

    Followed By:
    10 min AMRAP:
    5 Power Clean @ 155 lbs
    10 Slam Balls @ 20 lbs

    Knocked out 6 rounds + 1 power clean! Definitely challenging, but felt great!!!

  • 05-11-2011 WOD Pull-ups, K2E, KBS, Double Unders, OH Walking Lunges Workout

    3 Rounds

    10 Pull-up

    20 K2E

    30 KBS 1.5/1pood

    40 Double Unders

    50ft OH Walking Lunges w/ Plate 45/25

    Did the yellow 18kg KB & Rx'ed this. Had to do pull ups & K2E from the big bar w/tape for the first & 1/2 of the 2nd round. pulled a big blood blister on right hand after 2nd round & started hanging from finger tips. Someone relocated my jump rope after 2nd round & I probably spent 30+ sec looking for it. :(

  • Angie Workout

    Made 70 pull- ups and 30 dips instead of 100 pull-ups.