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

  • burpee, plate sit-up, floor sweeper WOD Workout

    complete 4 rounds of the following:

    • 20 burpees
    • 10 x 20kg plate sit-up
    • 10 x 20kg floor sweepers

  • Skills training - OH Squat and Snatch Squat Workout

    Practice:

    • OH Squat - 10 x 20kg, 10 x 30kg, 10 x 40kg, 10 x 30kg, 10 x 20kg
    • Snatch squat - 5 x 20kg, 5 x 30kg, 5 x 40kg, 5 x 50kg, 1 x 60kg

  • 3x Franish Workout

    A) 15-12-9 Thruster 40kg, Pullups.
    Rest 5 min
    B) 12-9-6 Thruster 45kg, Pullups.
    Rest 5 min.
    C) 9-6-3 Thruster 50kg, Pullups

  • Tire flips, C&J & Burpees Workout

    3 rounds for time of:

    • 5 x C&J 60kg
    • 5 tire flips 150kg
    • 10 burpees
    • 5 tire flips

  • 06-20-11 WOD Workout

    Back Squat Challenge Lift-3

    Then: 12 min AMRAP

    10 HPC 135/95

    10 T2B

    20 Double Unders “no singles” if you don’t have Double Unders Run 200m!!! Learn Double Unders…

    5 and 1/3 Rds

  • CFFB 11/20/11 SWOD Workout

    Squat 5RM
    305#
    Squat 3x5 @ 90% 5RM
    295#

    Bench Press
    2,2,2,2,2
    165, 185, 195, 205, 210 (new PR!)

  • Karjalan Kovin karsinta & Invictus September 26 2014 Strength

    Total 120 min
    2 sets of: 4 HSPU, 4 OHS. 6 T2B, 6 box jump, 8 lunges
    15 min to build to a heavy snatch

    Karjalan Kovin karsinta:

    Osa 1:
    5 min AMRAP
    25 bar facing burpee
    ME C2B pull ups
    Result: 29 (6,6,4,4,2,2,5x1)

    Osa 2:
    5 min to establish 1 RM snatch
    40 ei 40 42.5 45 ei
    Result: 42.5
    Rest 3 min

    Osa 3:
    12 min AMRAP of:
    2,4,6,8,10...
    Hang clean 45 kg
    Front squat 45 kg
    HSPU
    Result: 34

    B.
    Every minute, on the minute, for 12 minutes:
    Front Squat + Jerk
    *Sets 1-2 – 60%
    *Sets 3-4 – 70%
    *Sets 5-6 – 75%
    *Sets 7-8 – 80%
    *Sets 9-10 – 85%
    *Sets 11-12 – 85-90%

    C.
    Every three minutes, for 24 minutes (8 sets) of: > every 5 min, for 25 min:
    Run 400 Meters > 300 m
    10 Push Press (115/75 lbs) = 75 lbs > 8
    5 Muscle-Ups > 6 ring dips
    Results: 3.31, 3.30, 3.27, 3.37, 4.03

    D. 700 m row

  • Front Squat Strength

    5-5-3-3-1-1

  • 06-20-11 WOD Workout

    Then: 12 min AMRAP

    10 HPC 135/95

    10 T2B

    20 Double Unders

    I did the first one and a half rounds with 135, then dropped to 115 because my form was getting sloppy. My lower back is feeling a little tweaked. I think it was tired from the 10 hours I spent painting (leaning forward) over the weekend...the HPC's may have just been the nail in the coffin. Wheee!

  • 1-31-12 Sprint Intervals Workout

    WOD: Sprint Intervals

    60m (95%) - 8.07, 7.72, 7.50, 7.75, 7.82, 7.99
    45m (95%) - 5.56, 5.59, 5.72, 5.82, 5.88

    Still not a 100% from groin injury. Definitely felt it past the third interval in the series.

    Was going to do a modified "Helen" after the interval training, but groin was too inflamed.