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

  • Perjantai 3.8 Workout

    Bar Muscle-Ups
    5 Sets of 35% Best Set

  • Nutts Workout

    For time:

    10 Handstand push-ups
    250 pound Deadlift, 15 reps (175 lbs.)
    25 Box jumps, 30 inch box (35 step-ups)
    50 Pull-ups

    100 Wallball shots, 20 pounds, 10'
    200 Double-unders (300 Jumping Jacks)

    Run 400 meters with a 45lb plate (600 m row)

  • Burpeeza 1 Workout

    30 burpees
    30 balanceos 55/35
    30 burpees
    30 thrusters 45/35 (barra)
    20 burpees
    20 balanceos 55/35
    20 burpees
    20 thrusters 45/35 (barra)
    10 burpees
    10 balanceos 55/35
    10 burpees
    10 thrusters 45/35 (barra)

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Vanhempien tai tiimin kanssa

    15min amrap
    Max metrit laitteella

    Loppuvenyttelyt

  • Grace Workout

    For time:
    30 Clean & Jerk (135# M, 95# W)

    Doing a make-up day sounded MUCH better than doing 101 push press today!

    I regressed a little today because last time I did this WOD I used 55#...oh well, it's Christmas time and I feasted on fudge last night. :)

  • 5x5 Cleans (Hang and Power) and Front Squat Workout

    5x5 Cleans (85lbs)
    I need to work on:
    -Shrugging
    -Getting under the bar; I'm barely getting underneath it, which will cause issues as I attempt to go heavier.

    5x5 Front Squat (85lbs)
    -These felt really good. I am working on being more explosive out of my squat, as I tend to get stuck at the bottom as I get heavier.

    HSPU Practice
    -So close...my head touched on one. :)

    BW: 129lbs

  • Half Murph Workout

    For time:
    800m Run
    50 Pull up
    100 Push up
    150 Air squat
    800m Run

    (With 9kg vest)

  • Clean & jerk Strength

    1) 60% 2+1 with 35kg (76#)
    2) 70% 2+1 with 40,1 kg (90#)
    3) 80% 2+1 with 46kg (101#)
    4) heavy single (90%) with 52kg (115#)
    (2+1= 2 cleans, 1 jerk)

  • Strength Strength

    Back Squat with pause
    6x2 reps @ 80% of 1 RM
    - 3 sec pause @ bottom
    - heavy doubles with good form

  • Front Sight Workout

    Skill:
    Work progressions to Muscle Up

    10 Rounds for time (30 minute cap)
    2x muscle ups (sub is jumping MU or 3 pullups & 3 dips for each muscle up)
    4x Curtis P’s (105#/75#)
    6x Wtd sit ups (45#/35#).