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

  • Sandbag challenge cf8 Workout

    15min AMRAP
    20cal row
    20m box over sandag carry
    20 sandbag over the shoulder
    20 kb swings
    20 sandbag clean

  • E90sec clean+ HPC complex Strength

    12x every 90sec

    1x squat clean + 2x hang power clean

    Increase weight every second round.

  • WOD Workout

    12 minute AMRAP:

    14 Grasshoppers
    12 Jump tucks
    10 Incline push-ups
    8 knees to elbow

    I got through 7 complete rounds, and through the jumps on round 8

  • CFP Workout

    WARM-UP
    500m run, 15# TGU (25# taxed my wrist too much), CF Warm-up

    STRENGTH
    25 mins to find:
    1RM Bench, still 90#, but better ROM than yesterday
    1RM Weighted Pull Up, 2.5#
    almost got 5#

    WOD
    For Time:
    Run 800m
    30 Air Squats
    Run 400m
    20 Sit Ups
    Run 200m,
    10 Push Ups
    Run 100m
    5 Pull Ups (red band)
    FINISH : 9:56

    tried to do the pullups unbanded but my arms were dead for just 1.

  • What It Takes Workout

    Warm Up/Skill: 3 Rounds of
    20 seconds O/H Squat Hold
    15 seconds L-Sit
    10 Perfect Push Ups

    Strength: O/H Squats
    5-5-5 (45,65,85)
    3-3-3 (105,115,125)
    For Time:
    --5 Muscle Ups (15 Pull Ups/15 Ring Dips)
    -10 HSPU (Parallettes if possible)
    -15 Snatch (#135/95)
    -20 Burpees
    -25 T2B
    30 KB Swings (#53/35)

    Did muscle ups
    HSPUs without parallettes
    135lb snatch and 53# kb

  • What It Takes Workout

    Warm Up/Skill
    3 Rounds
    20 seconds O/H Squat Hold
    15 seconds L-Sit
    10 Perfect Push Ups

    Strength
    O/H Squats
    5-5-5
    3-3-3

    For Time
    5 Muscle Ups (15 Pull Ups/15 Ring Dips)
    10 HSPU (Parallettes if possible)
    15 Snatch (135/95#)
    20 Burpees
    25 T2B
    30 KB Swings (53/35#)

    Did 1 parallette HSPU, 85# snatch, GHDs

  • Sealfit - UNF - Workout

    Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, 20x KB sumo deadlift high pull (53#/35#), Run 400m, 20x good morning (45#).

    Stamina: Chipper, not timed: 25x deadlift @ 205#-225#/155#-175#, 75x 2-arm DB bent over row (35#/25#), 800m buddy carry.
    Dead: 185#x10, 185#x7, 185#x8
    Row: 35#x15, 35#x11, 35#x10, 30#x14, 30#x15, 30#x10
    No carry

    Durability: 1x 800m sprint. 50x evil wheels.
    Sprint time: 3:45.3
    Knees 10, 10, 6, 6, 6, 6, 6

    Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes.

  • 2k Row AGAIN? Workout

    A- WU- 7 Minute AMRAP of: 20 Plate Ground To Overhead (45/25)/20 Plate Squat (45/25)/3 Chest To Plate Burpees @ top of every Minute

    B- Split Jerk- 2 Minutes WU to 75% + 2 EMOM for 8 Minutes @ 75%

    C- Close Grip Bench Press- 10 Minutes To A Heavy Triple

    D- For Time: 2 K Row

    Mods/weights:
    Used 15# plate for the warm up. Way too light!
    Split jerk - used 55# for EMOM

    Results:
    WU - 3 rds + 12 reps (best out of 6am and 7am class!! but weight was super light)
    Bench press - 2 reps @ 70#, 3 reps @ 65#
    2k row - 10:09

    Thoughts:
    Definitely overscaled on the warm up, but felt good. 2k row time was 20 seconds slower than previous. Womp wompers :(

  • Oly Lifting Max Workout

    Skill
    5x50m Sprints
    All done in about 6 seconds.
    3x10 Strict T2B + 3 Wall Climbs (60s rest)

    Strength
    Snatch - 80kg PR
    C&J - 100kg Fail
    Clean - 110kg Fail

  • KBS, HSPU, HSW Workout

    -Buy In-
    Strength: Press

    WOD
    3 Attempts at Unbroken Kettlebell Swings (70/53)
    3 Attempts at Unbroken Handstand Push Ups
    3 Attempts at Max Distance Handstand Walk
    1 Minute Rest in Between All Attempts
    KBS: 30, 22, 20
    HSPU: 4, 6, 2; 45# plates w/ abmat
    HSW Practice

    -Cash Out-
    Dumbbell Push Press 3 x 12
    50, 50, 55