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

  • CFC 8.7.14 Workout

    Posted on August 7, 2014

    8.7.14 Thursday
    Event Date: August 7, 2014

    Warm Up

    10 PT

    10 GM

    25m Band Walk around ankles

    25m Band Walk around thighs

    1min shoulder distract L/R

    1min banded bully L/R

    1min cobra stretch for abs

    1min single leg flex L/R

    1min quad stretch L/R

    Strength

    10 EMOM

    1 Rope Climb

    12 HRPUs

    WOD

    5 RFT

    8 Push Press 155/105#

    12 KBSnatches 6L/6R 54/35#

    20 Walking Lunges

    400m Run

  • FSQ, TTB, PP, PU Workout

    Front Squat x 20
    Toe to Bar x 15
    Push Press x 10
    Pull-up x 5

    3 rounds for time
    50 kg barbell

  • Long interval Workout

    3+ Hours Before or After CFE Strength & Conditioning WOD

    Choose ONE of the following sports:
    Swim Repeat 1000m, Recover 3:00, until form/pace deteriorates
    Bike Repeat 5k, Recover 3:00, until form/pace deteriorates
    Run Repeat 1M, Recover 3:00, until form/pace deteriorates
    Row Repeat 1600m, Recover 3:00, until form/pace deteriorates

  • CFC 8.6.14 Workout

    Event Date: August 6, 2014

    Warm Up

    400m Run

    10 PT

    10 GM

    10 Supermans

    10 Wall Squats

    10 Goblet Squats 35/25#

    Back Squat (sally up sally down)

    Tabata

    Core 20on/10off

    8rounds of each

    T2B

    Sit Ups

    Plank

    Crunches

    WOD

    Deadlift Ladder

    500m Row

    5x185/125#

    250m Row

    5x215/155#

    250m Row

    5x225/165#

    250m Row

    5x255/195#

    250m Row

    5x285/225#

    500m Row

    If Athlete fails at one of the ladder’s they stop there and then

    as many unbroken reps as possible, then they move to the Final Row of 500m.

  • Nasty Jackie Workout

    1000m Row
    50 Thrusters 20kg
    800m Run
    30 Pull-ups
    800m Run
    30 Pull-ups
    800m Run
    50 Thrusters 20kg
    1000m Row

  • DB thrusters and DUs Workout

    Complete as many rounds as possible in 15 minutes of:

  • 2.8.2014 Workout

    20' AMRAP of:
    10 Burpee Box Jump
    10 SDLHP (Sumo Deadlift High Pull)
    20 DUBs (Double Unders)

    (https://wodconnect.s3.amazonaws.com/uploads/comment_upload/image/62/20140802_115928.jpg)

  • weighted pull ups and ring dips Workout

    5 weighted ring dips
    5 weighted pull ups

    5 rounds, no time

  • CFC 7.31.14 Workout

    Posted on July 30, 2014

    7.31.14 Thursday
    Event Date: July 31, 2014

    Warm Up

    10 PT

    10 GM

    Mobility

    1min. Wrist Mobility

    1min. O.H. Shoulder Distract L/R

    1min. Super Frog 45# L/R

    1min. Barbell Quad Mash L/R

    1min. Single Leg Flexion L/R

    Skill

    Review

    Row More Effecently (10min.)

    Practice Hand Stand Holds (10min.)

    Partner WOD

    2000m Row 100% (alternate every 250m)

    Partner waiting cleans 2KB and holds in the clean position

    54/44/35# you choose the weight.

    Cash Out

    50 HRPU’s

    50 Sit Ups

    50 Hollow Rocks

    Competitors Olympic Weighlfiting

    Snatch (High Blocks)

    4x1 @85% of 1RM

    Linear progression:

                                 Target 5kg increase if work sets are above 100kg

                             Target 2.5kg increase if work sets are below 100kg

    Clean

    5x1 @80% of 1Rm

    Linear progression:

                                 Target 5kg increase if work sets are above 110kg

                             Target 2.5kg increase if work sets are below 110kg

  • Skills & Metcon Workout

    Total 80min
    A. WU & skill work
    500m row, 150 DU, 3 rounds:
    5 high box jumps
    5 wall ball
    2-5 HSPU
    B. Skill practice
    Handstand/handstand walking
    C. Metcon, 3 rounds for quality
    20 DU
    20 KB snatch 12kg
    10 T2B
    150m run
    D. Post workout
    500m row
    3x15 back raises in GHD
    3x15 GHD situps
    Shoulder rehab with 4kg KB & rubber band