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 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

  • Deadlift. Strength

    Deadlift 3x8-12.

  • DB thrusters and DUs Workout

    Complete as many rounds as possible in 15 minutes of:

  • 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

  • Metcon Workout

    • For Time:
    BB Power Snatch (60/40Kg) 20 reps
    GHD Sit Ups 40 reps
    BB Thrusters (60/40Kg) 20 reps
    Burpees 40 reps
    BB Sumo Deadlifts High Pull (60/40Kg) 20 reps MB Wall Ball (9/6Kg) 40 reps
    18 Min Timecap

  • las canternas #2 Workout

    Reps 1+2, 2+4, 3+6, 4+8....

    6min amrap
    A) hang power clean @50 kg
    Pistols alternating

    Rest 2min

    6min amrap
    B) Db squat clean @2*25kg
    Renegade row

  • Aerobic work + mobility Workout

    80 min

    1.Aerobic work for 50 min
    5 x 10 min: crosstrainer + run + row + ski + crosstrainer
    129/145

    2.Mobility work from JG 1.3.2018
    A. Complete:
    - 60s standing straddle fold
    - 60s standing pike fold
    B. 3 rounds:
    - 45s weighted elevated standing pike fold
    - 30s rest
    - 45s weighted elevated standing straddle fold
    - 30s rest
    C. 2 rounds:
    - 10 cossack squats (5 each side)
    - 10 side-to-side squats (5 each side)
    - 16 active straddle fold lowers
    - 16 active straddle fold rotations (8 in each direction)
    - 16 active straddle fold side to side bounces (8 in each direction)
    - 60s kneeling tuck

  • 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.

  • 180328 Workout

    4 RFT
    400m Run
    400m Row
    35 sit ups
    15 toes to bar

    Time cap 26 min

  • 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