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

  • DUs/WBS/KBS Workout

    WOD Rx
    50 Double-unders
    25 Wallball “2-fer-1s” (20/14) - scaled to 1 round of regular WBS, 2 rounds of Front Squat with 12 lbs ball
    3 rounds
    rest 2min
    20 wall balls (20/14) - scaled to Front Squat with 12 lbs ball
    25 KB swings (24/16kg) - scaled to one arm KBS - 12 kg
    5 rounds - Completed 3 full rounds prior to 15 min cut off

  • Running WOD Workout

    Warm Up
    60 m
    Lunges
    High KneesHigh kicks
    Butt kicks
    Skips

    800 Warm Up
    4 x 200 with 30 sec recovery
    1 x 400 with 1 min recovery
    3 x 200 with 30 sec recovery
    2 x 400 with 1 min recovery
    4 x 100 sprints at 100% averaged 25 seconds per sprint, last one at 20 sec

    Stretch

  • Deadlifts Workout

    RX
    Find your best Clean and Jerk in 3 attempts
    then:
    “Gwen”
    Clean & Jerk 15-12- and 9 reps
    Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
    * Go heavy

    Due to shoulder injury had to substitute with deadlifts

    1 RM @ 233

    Deadlifts @ 143 lbs
    15-12-9 without letting go of the bar

  • "Hope" Workout

    Three rounds of:
    Burpees
    75 pound Power snatch
    Box jump, 24" box
    75 pound Thruster
    Chest to bar Pull-ups

    "Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

    Add your points and post them to comments.

  • 5RFT 2 Hang Squat Cleans/20 Split Jumps/Run 200m Workout

    5 Rounds For Time of
    2 Hang Squat Cleans (185/135)
    20 Split Jumps
    Run 200m

  • Hardcore WOD + Chin-Ups (Klimmzüge) Workout

    Strength:
    Chin-Ups mit Zusatzgewicht 7x2
    4 Sätze mit 20 KG Zusatzgewicht

    WOD:
    9xClean & Jerk (40 KG)
    10 Walking Lunge Steps mit 2x15 KG Kurzhantel
    20 Liegestütze
    9xHang Power Clean (40 KG)
    10 Walking Lunge Steps mit 2x15 KG Kurzhantel
    20 Liegestütze
    9xPush Jerk (40 KG)
    10 Walking Lunge Steps mit 2x15 KG Kurzhantel
    20 Liegestütze
    9xKettlebell Swings (25 KG)
    10 Walking Lunge Steps mit 2x15 KG Kurzhantel
    20 Liegestütze
    9xKettlebell Swings (25 KG)
    10 Walking Lunge Steps mit 2x15 KG Kurzhantel
    20 Liegestütze

    Abschluss: 100 einfache Seilsprünge

  • 7-2-12 Randy...Sort Of Workout

    75 Power Snatch 75/45 - 35#

    Forgot to read the "power" part and did 75 squat cleans which takes a hell of a lot longer!

  • Monday 121022 Workout

    For time of:

    21-15-9

    GHD wallball sit-up 10 lbs / 8 lbs
    2 for 1 Wallballs 20 lbs / 14 lbs
    10:40

    Cash Out:
    2 rounds
    50 DU
    30 push ups
    10 pull ups
    9:20

  • dirty 30 Workout

    run 1.5 miles- 10:56

    dirty 30- 30 reps of each
    -push ups
    -sit ups w/ 25# plate
    -squats
    -knees to elbows
    -dips
    -leg lifts
    -push press 55#

    rest 3 mins and repeat 2x

  • CFVB Olympic LIft Session Workout

    7x2 clean (full squat) off blocks
    1. 95
    2. 115
    3. 135
    4.145
    5.145
    6.155
    7.165
    8.failed 185

    then
    Pause Front Squats 5x3
    3 sec pause at bottom

    1. 135
    2. 155 3.175 missed last rep 4.170 5.175

    then
    5 rounds
    20 DU
    20 ft Handstand walk