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

  • 020519 Workout

    12 EMOM
    2 Power clean
    2 Front squat

  • Snatch and T2B (courtesy CF Football) Workout

    Strength: Pull-ups

    WOD:
    21-15-9:
    -Right-arm DB power snatch
    -Left-arm DB power snatch
    -Toes-to-bar

    Pullups:
    weight(reps)
    BW(5)
    10(5)
    15(5)
    20(3)
    25(3)
    30(3)
    35(1)
    40(1)
    45(f)
    40(1)
    BW(10)

    WOD: 12:40 with a 35# DB.
    Stole this one from CF football, but they prescribe using a 53# kettlebell. Rough workout, but I'd like to try it again, because I expected to be much faster than I was.

  • Ninjat 13-16v WOD Workout

    4 rounds for time

    1 min HS pito
    15 + 15 single arm DB push press (35lbs)
    1 min hollow hold
    20 box jumps

    TG 20 min

  • Conditioning shoulders Workout

    5 RFT:
    50 DU
    10 Strict KB Shoulder press
    300m Run

  • Midline madness 21-15-9 Workout

    T2B
    KB swing 32 kg
    GHD

  • Ergo Marathon Workout

    42195m with ergo

  • #capacity Workout

    capacity: 150 wall ball shots for time 15/9 kg. Every 2 minutes, including 0:00, run 300m.

  • Shoulderpress 7 RM Strength

    Find your 7 RM shoulderpress

  • Recovery ski Workout

    300 cal ski UGIG 15cal each

  • DU C2B pull-ups Workout

    Tuesday 29th August 2018

    BACK SQUAT

    Fitness
    3 x 5 LP

    Heavier than last week.

    Performance
    85% x 1, 85% x Max Reps

    Warm up, then perform one set of 1 at 85% (of 1RM), followed by a max rep set at the same load. Use a spotters, but aim to end the set 1 rep shy of failure. The goal is no failing.

    Post loads to comments.
    Exposure 3 of 8

    AMRAP 10 Minutes:
    10 Double-Unders
    3 Chest-to-Bar Pull-Ups
    20 Double-Unders
    6 Chest-to-Bar Pull-Ups
    30 Double-Unders
    9 Chest-to-Bar Pull-Ups
    40 Double-Unders
    12 Chest-to-Bar Pull-Ups
    50 Double-Unders
    15 Chest-to-Bar Pull-Ups

    Continue adding 10 Double-Unders and 3 Chest-to-Bar Pull-Ups per round until time is called. Scale Dubs to about 1/2 attempts (aka Double-Blunders) or 2x Singles as needed. Scale the Pull-Ups to Chin-over-Bar or Jumping Chest-to-Bar as needed. Alternately, instead of scaling to keep moving consider using today as 10 minutes of practice on one of these 2 skills you have trouble with.

    Post rounds, reps, and Rx to comments