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

  • Saturday 110226 Workout

    Five rounds of:

    15 sec, Thrusters, 115# / 85#
    45 sec, Rest
    15 sec, Weighted Pull-ups, 50# / 25#
    45 sec, Rest
    15 sec, Burpees
    45 sec, Rest

  • Push Press-Bear Crawl-HSPU Workout

    6 rounds for time:
    5 push press 75#
    10 m bear crawl
    5 HSPU

  • Annie Workout

    50-40-30-20-10:
    Double Unders
    Sit ups

  • Leksamu Partner Workout

    21-15-9
    Wallball while athlete 2 makes box walk overs
    21-15-9
    Air bike calories while athlete 2 farmer walks
    21-15-9
    GHD sit ups while athlete 2 makes back extension hold

  • Fran Workout

    21-15-9
    Thrusters 135#
    Pull Ups

  • Cindy Workout

    5 Pull-ups
    10 Push-ups
    15 Squats

    AMRAP 20

  • 2-26-11 CFSC Team WOD Workout

    26Feb11 Saturday team WOD

    20 Minutes

    Team Member 1 - 2 suicide sprints, 3 markers each 10 yards apart

    Team Member 2 - AMRAP:

     5 Pull-ups modified with green band

 7 <a href='/journal/movements/1689'>Burpees</a>

 9 <a href='/journal/movements/18'>Push Press</a> @ 45 lbs

    AMRAP total counts

    My friend Danielle and I totally forgot to count our reps :(

  • Jannie Workout

    This workout is a mixture between Jackie and Annie

    1000 M Row
    50 Double Under
    10 Thuster (45)
    7 Pull-up
    40 DU, 10 TH, 7 PU
    30 DU, 10 TH, 7 PU
    20 DU, 10 TH, 7 PU
    10 DU, 10 TH, 7 PU

  • Bench - 1 RM Workout

    One rep max bench @ 275lbs

    2 x MReps @ 225lbs

  • February 27, 2011 Workout

    6 minute Airdyne cycling

    15-14-13....-2-1 reps of:
    DB Split Squat, 4kg (left foot forward, switch to right foot forward)
    One-arm DB Swing, 4kg (first with left arm, then right arm)
    Butt lift

    5 reps of:
    15 med ball slams, 4kg
    med ball mountain climber (10x each leg)