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

  • WOD Workout

    5 Rounds for time of:
    7 Squat Cleans (65#)
    14 Kettlebell Swings (45#)

    Cashout: Max height box jump (38.5")

  • Jackie Workout

    1000 meter row (we will being doing 800 meter run)
    50 squat thrusters
    30 pullups

  • Pullups, Ring Dips, 400 Run Workout

    Skill:
    5-5-5-5-5 of barbell rollouts

    WOD:
    21-15-9- reps of:
    Pullups
    Ring Dips
    Each dash represents a 400 m run.

  • Scaled Elizabeth Workout

    21-15-9
    Squat cleans- #135
    Dips ( I don't have rings and wouldn't be able to complete it anyway so here is where I scaled. I did strict dips instead)

    Did it in 13:23 that a full 6 min faster than last but realized after that I was doing power cleans. Not squat cleans... so... crap.

  • CFFB 11/6/11 Workout

    SWOD
    Deadlift 5 RM -315#
    Strict Pull Ups 3 x max reps (3 min rest)- 12, 6, 6
    12 is a new PR for me, previously 8reps was the highest 1 round max

    DWOD
    As many rounds as possible in 10 minutes:

    7 Push Presses 135 lbs
    7 Push Ups
    7 Box Jumps 20"

    I should have scaled to 100#. 135 was killer
    I barely got through 5 rounds.

  • Ugly Cindy Workout

    AMRAP 20

    5 Burpee Pull Up (GI Jane)
    10 Clapping Push Up
    15 Front Squat @40

    6 Rounds +5 +10

  • Legs stuff Workout

    Calf Raise (machine weight):
    - 40kg x 8, 60kg x 8, 80kg x 8

    Hamstring Curl Machine (each leg):
    - 19kg x 10 x 2
    - 26kg x 10 x 1

    Squat Squat Snatch
    - 20kg x 5
    - 30kg x 5
    - 40kg x 5

    Hang Squat Snatch
    - 40kg x 10

  • Wendler Back Squat Workout

    Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 10
    Week 2: 75.5kg x 3, 87.5kg x 3, 97.5kg x 10
    Week 3: 80kg x 5, 92.5kg x 3, 102.5kg x 8
    Week 4: 45kg x 5, 55kg x 5, 65kg x 10
    Week 5: 85kg x 5, 90kg x 5, 100kg x 10
    Week 6: 82.5kg x 3, 95kg x 3, 107.5kg x 10

  • CF LPR 141021 WOD Workout

    For HSPU reps, 5 rounds of:
    * 1min work, first 1 round of Cindy, then rest of the time strict HSPUs
    * 1min rest

  • Shoulder Stuff Workout

    Dumbell Shrug then straight into Dumbell Shrug with Raise:
    - 40kg x 5 + 22kg x 5 (each dumbell)
    - 42kg x 5 + 22kg x 5
    - 44kg x 5 + 22kg x 5

    Seated Dumbell Press straight into Dumbell Front Raise:
    - 22kg x 5 + 10kg x 5 (each dumbell)
    - 26kg x 5 + 10kg x 5
    - 30kg x 4 + 10kg x 5

    Bear Complex:
    - 20kg x 5
    - 40kg x 5
    - 60kg x 1, 60kg x 2, 60kg x 3