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

  • 11.4 CF Games Open WOD...1 year later Workout

    Warmup
    Shoulder Mobility
    Squats
    Double Unders

    Workup to weight used in WOD to loosen up legs and shoulders.

    WOD
    Complete as many rounds and reps as possible in 10 minutes of:
    60 Bar-facing burpees
    120 pound Overhead squat, 30 reps
    10 Muscle-ups

    Last year for the open, I barely had muscle ups and didnt even set up the rings for this wod knowing I would not get past the 120lb OHS. Those were still tough for me. Score last year was all burpees and 8 OHS.
    Today over my lunch break I went into this wod wanting at least a few MUs before time ran out. I got 2. 30 reps with 120 after 60 burpees suck! once time ran out, I set a running clock and finished the 10 muscle ups which were all singles since my shoulders were smoked already. total time to complete the 60/30/10 reps was 13 mins.

  • Snatch master Workout

    KB warmup
    ME:

    15/15/15 x 30
    Kb snatches s/w
    slamball

    Please take care of your hands before doing this workout or it will tear your hands up. It will be a long one....

  • 03.27.12 WOD Death by Burpees! Workout

    Home » Workout of the Day » 3-27-12 Tuesday’s WOD
    3-27-12 Tuesday’s WOD
    March 27, 2012 Dr. Brian

    Death By Burpees

    On the first minute, perform 1 burpee

    On the second minute, perform 2 burpees

    On the third minute, perform 3 burpees

    Continue until the 20th minute(start of 19:00 on the clock)

    If you cannot finish the number of burpees in that minute; start the next minute and subtract 3 burpees from where you stopped. Continue with that number until the 20th minute. For example, on the 12th minute you could not complete all 12 burpees. On the 13th minute through the 20th minute; you perform 9 burpees on the minute. If you fail again to get 9, subtract 3 again, and continue on the next minute.

  • Death by Burpees Workout

    Home » Workout of the Day » 3-27-12 Tuesday’s WOD
    3-27-12 Tuesday’s WOD
    March 27, 2012 Dr. Brian

    Death By Burpees

    On the first minute, perform 1 burpee

    On the second minute, perform 2 burpees

    On the third minute, perform 3 burpees

    Continue until the 20th minute(start of 19:00 on the clock)

    If you cannot finish the number of burpees in that minute; start the next minute and subtract 3 burpees from where you stopped. Continue with that number until the 20th minute. For example, on the 12th minute you could not complete all 12 burpees. On the 13th minute through the 20th minute; you perform 9 burpees on the minute. If you fail again to get 9, subtract 3 again, and continue on the next minute.

    No Rx, after getting 14, I took a minute off. I also missed the required 11 for one of the last rounds as well. But I was SUPER happy to get to 14.

  • Weekend recovery Workout

    Skill

    Split jerk 6x2
    started off at 65 and worked our way up to 125!!

    Finisher
    12 min amrap of:
    10 burpee box jumps
    7 push press(65/95)
    5 overhead lunges (each side.. 25/45)

    *This marks my FIRST PRESCRIBED WORKOUT!!!!
    ...it's really the small things in life

  • The weight of the world on my shoulders. . . " Workout

    Strength Training:

    B.S. 5-5-5-3-3-3

    F.O.D

    5 Rounds for time and quality of:

    12 KBS 70/50
    6 Combo's
    12 DUB's or 48,000 Singles
    (Yeap that's right 48,000 Singles)

    Coah Says: This is for quality and time NO REPS will be issued!!! Bring you A game

  • weighted walking lunges , tabata Workout

    12 mins
    Build the heavier set of :
    Back rack walking lunges 10 steps
    Front rack walking lunges 10 seps

    Metcon (AMRAP – Reps)

    Tabata (8rds Each)
    Bench Press
    -Rest 4 mins-
    Tabata
    Ring Rows *
    * Ring height is set to where top of the ring sits at the hips. Feet are placed on a 24in box or Bench. *

    Core Work

    3 rds
    10 Hollow Rocks
    10 V-Ups
    10 Tuck Ups
    10 sec. Hollow Rock Hold
    – Rest 1 min between rds –

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  • CFSH WOD Workout

    -Buy In-
    Clean & Jerk Skill Work

    WOD
    For Time:
    21-15-9
    Clean & Jerk 155/115
    Box Jump 24/20

    -Cash Out-
    800m Sandbag Run

    RX'd WOD, need to work on my jerk and dropping under the bar faster and lower. For sandbag run used Coach T's weight vest & small sand bag with (2) small sand bags & (1) large sand bag, probably weighted 30-40#.

  • EMOM 15 min Workout

    3 x 10 push-ups, 2 min rest between

    15 min EMOM:
    10 WB 6 kg every minute

  • Strength and MetCon Workout

    Strength --- Snatch 5x2 @ 80% rest 90 seconds between sets --- 100 #
    Snatch Pull 5x3 HEAVY rest 60 seconds between sets--- 165#
    Tempo Back Squat 5x2 @ 75% (5 sec pause at bottom) rest 60 seconds between

    sets --- #205

    MetCon --- 5 Rds for Time
    15 Swings (40#)
    20 Walking Lunge (10 e/45#)
    25 Hand Release Push ups
    200 m Run

    Ryan --- 18:54
    Aaron --- 20:33