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

  • 0600 CF Undisclosed Day 84 - 1 Mile Run Workout

    Run 1 Mile
    First half 3:29
    Second half 3:12

  • Box Practice Workout

    Mobility work

    Tabata double unders

    Box Jump progressions to 30''

    EMOM 12 min
    1 Deadlift 155#
    3 Burpee 1' target
    5 KB Swing 1.5 pood

    then

    400m farmer carry 55#

  • 10/10/13 Row, Deadlift, Box Jumps Workout

    3 rounds

    500m row (or .6 miles airdyne, whichever is available)
    12 deadlifts @ bodyweight (150lbs)
    21 box jumps 20"

    Time 15:59 (struggled with the DL's surprisingly but did the BJ's unbroken to try to make up time)

  • bike Workout

    Bethel to home

  • 10.11.2013 Workout

    Warm-up w/partner
    20 side throws (10 each side)
    10 under hand throws
    10 over head throws
    10 thruster throws

    WOD
    15min AMRAP
    6 HSPU
    9 Burpees
    12 Walking KB lunge w/KB in front (53/35)

    35#, 1 abmat. 6 rounds + 5 reps. Almost to RX status for HSPU

  • Squat Clean 1-1-1-1-1-1-1 Workout

    Squat Clean
    1-1-1-1-1-1-1

    max - 175#

    cash-out: 3 Squat Cleans on a minute, for 7 minutes, 135#

  • Weighted Dips x 5 reps & Wighted Pullups x 5 reps Workout

    I decided on a wim to do weighted pullups in sets of 5 reps and weighted dips in sets of 5. I have not done any weighted pullups or dips as just an exercise in quite a while. Both felt pretty good, but dips felt more solid, which is odd, since I did the Split Jerks last night and the high box jumps

    This was done early in the morning from about 6-7
    Dips - Pullups
    bodyweight x 10, bodywieght x 10
    BW+20 lbs x 8, BW+20 lbs x 8
    30 x 6, 30 x 6
    40 x 5, 35 x 5
    50 x 5, 40 x 5
    60 x 5, 45 x 5
    70 x 5, 50 x 5
    I was trying to do FULL ROM - staying very upright on the dips and not putting too much stress on the shoulders, and staying back and going all the way down and using the back mostly, NOT ARMS, with the pullups.
    Short stretch and then back home to do FaceTime with my guys.
    Good overall workout. I probably would have done a set or two more if I did this at night, but good overall in my opinion.
    I think I'll stretch again tonight and try to go to bed a little early to help with recovery.

  • 10! Workout

    10!
    Wallball
    T2B (Varpaat tankoon)
    (10 x wallball, 10 x t2b, 9x wallball, 9 x t2b, 8x.....)

  • circuit Workout

    All-levels WOD/Beginner WOD:
    For time:
    400 meter run
    50 push ups - KNEES
    400 meter run
    50 pull ups - BANDED
    400 meter run
    50 toes to bar - KIPPED
    400 meter run
    50 pistols - LUNGES

  • power cleans and sit ups Workout

    All-levels WOD/Beginner WOD:
    10-8-6-4-2 hang power clean 185/105 alternating with 50-40-30-20-10 sit ups

    93# - the cleans were ugly