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

  • Randy Workout

    75 Snatches #75

  • Jacked gymnastics + CF JKL wod Workout

    120 min

    1.Jacked gymnastics personalized programming started today
    A. 3 rounds:
    - 12 scap pull-ups
    - 12 scap push-ups

    B. Bent Arm Push / Pull
    2 rounds:
    - 10 strict ring dips
    - 10 strict chin-ups
    - 10 bottom of dip swings
    - 10 single arm ring rows on each arm
    - 10 ring push-ups with a 3s negative
    - 10 ring rows with a 3s negative

    Sets do not need to be unbroken. Just do what you can.
    Time:14:05

    C. Mobility
    2 rounds:
    - 20 gentle shoulder flexion pulses with bar
    - 30s shoulder flexion hold
    - 60s supine shoulder extension
    - 60s supine bent arm shoulder extension

    2.Own skill
    A. HSW practice for 10 min

    B. Ring muscle up practice for 35 min
    - Progressions
    - Ring muscle up 9 x 1 reps

    3.CF JKL wod 1.6.2018

    4.Mobility wod 30 min

  • 2012OPENWOD5 Workout

    Ascending ladder of thrusters (100lb) and chest to bar pull ups

    3, 6, 9, 12, ....

  • Endurance 3-27-12 Workout

    1 mile run
    75 Double unders
    800m run
    50 Goblet squats 1.5pd
    400m run
    25 GHD sit-ups
    200m run
    25 GHD sit-ups
    400m run
    50 Goblet squats
    800m run
    75 Double unders
    1 mile run

    1st endurance class for me. Pretty tough actually, but o.k.

  • CFSH WOD Workout

    -Buy In-
    100 Double Unders for Time

    WOD
    For Time:

    Row 3k

    -Cash Out-
    100 Double Unders for Time

    11:46 for row. Legs pretty gassed from last night's run, took it a little easy with a 6mi tempo run tomorrow night.

    Didn't time DU's, 2nd set was much better than 1st set. Hit 39 UBDU's in Cash out, new PR

  • 3.28.12 Workout

    ME Shoulder Press - 82# UGH my shoulders are not happy from KB snatch yesterday
    then:

    15min AMRAP
    1 Bear Complex 95/65 or AHAP @80
    7 Pull-up
    20 Double Unders

  • 03.28.12 12.5 Workout

    100 lb Thrusters - C2B PU

    3 - 3
    6 - 6
    9 - 9
    ...

    7 min AMRAP

  • Gymnastics + CF JKL wod Workout

    130 min

    1.JG scaled 6.6.2018
    A. 2 rounds:
    - 12 scap pull ups
    - 15 shoulder flexion pulses with bar
    - 12 scap push ups
    - 15 crab extension rocks

    2.Own skill
    A. HSW practice for 15 min

    B. RMU practice for 30 min
    - Progressions
    - MU 8 x 1 reps

    3.CF JKL wod

    4.Accessory
    A. 3 sets of:
    - Reverse hyper 15 x 30 kg
    - Straight leg monster walk 20 m/side
    - Dead bug x 20

  • Total workouts of the week Workout

    Rest 9.-10.6.2018, Helsingissä

    Total workouts of the week 10 hours, x 5
    Metcon: ma, pe
    Aer: to, 40 min
    Squat: 2240 kg

    Gymnastics:
    CTB -
    Pull up -
    TTB 30
    HSPU 105

    MU ke, pe 16
    BMU ma, ti 18
    Bfly ti
    HSW ma, ti, ke

    Sleep 2/7
    Avg. time to bed 23:10

  • Triplet Workout

    5rds
    15 Ring Dips
    15 Push Ups
    25 Situp