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

  • Grace Workout

    "Grace"

    30 power clean & jerks @ 155lbs.

    2:57 PB
    Then:
    2 mile run for time-15:57

  • 09.22.11 WOD Tabatta Thursday Workout

    Tabatta

    Box Jump 20′

    1min Rest

    Push-up

    1min Rest

    ABMAT Sit-up

    Yes, a 20' box!!!!!!!!!!!!!!! But I only had 40 jumps. that is still better than 18 in?

    1min Rest

    Bottom to Botton Squat

    20 sec of work, 10 sec of res,t 8 rounds of each exercise before moving to the next, with 1 min of rest between. The Bottom to Botton Squat you rest in the bottom of the Squat.

  • 09.22.11 WOD Tabatta Thursday Workout

    Tabatta

    Box Jump 20′

    1min Rest

    Push-up

    1min Rest

    ABMAT Sit-up

    1min Rest

    Bottom to Botton Squat

    20 sec of work, 10 sec of res,t 8 rounds of each exercise before moving to the next, with 1 min of rest between. The Bottom to Botton Squat you rest in the bottom of the Squat.

    Did this with the thought of kinda taking it easy because of this weekends
    games. My goal was 10 reps each 20 secs. for a total score of 320. Turns out that was fairly easy, I had some time left after hitting 10 reps each Rd.

  • Lynne Workout

    Five rounds for max reps of...

    Body weight bench press (8-8-8-8-7)
    Pull-ups (5-5-6-6-7)

    There is no time component to this WOD.

    Allow enough rest between rounds to allow for max reps.

  • CFFB 09.22.11 Workout

    Off-Season

    Complete 5 rounds:

    3 Presses - AHAP
    Weighted Max Rep Strict Pull Ups - 25 lbs

    These were pitiful. 7,7,6,5,4

    Complete 8 rounds:

    3 Squats @ 65% of 1 RM
    20 yard Fly Start

    *Mark out a 30 yard run with a cone at 10 yards into the run. Start the sprint at a good pace and make sure you are at full acceleartion by the time you hit the 10 yard mark. Sprint the last 20 yards at full speed. Have someone start the run and time it from the 10 yard line to the 30 yard line, so a flying 20 yard time is completed.

    *Rest 90 seconds between efforts.

  • Integrated Fitness WOD Workout

    Skill:

    5x5 Floor Presses (60# DB)
    4x8 Pullovers (40->55# DB)
    3x8 DB SDHP (35# DBs)

    WOD:
    For Time: 21-18-15-12-9-6-3
    Push ups
    med Ball Clean (20#)
    Row for calories

    Took it a little bit easier for benchmark WOD tomorrow, did 1 muscle up after class

  • Grace Workout

    Warm Up: Joint Mobil­ity fol­lowed by–
    20 Air Squats
    20 PVC Front Squats
    20 PVC OH Squats
    20 PVC Shoul­der Press
    20 PVC Push Press
    20 PVC Push Jerk
    20 PVC Power Snatch

    Work: “Grace” — bench­mark work­out
    30 Clean & Jerks
    ( m-135# / w-95# )

    Recov­ery: 50 GHD Sit Ups

  • Snatch Strength

    E2MOM x 9
    3/3/3/2/2/2/1/1/1

  • 9-23-2011 Resistance Training and a MetCon Workout

    5 AM Resistance Training:
    Banded Box Squat
    12x 2 at 125 LBs
    Purple Bands

    Extras:
    3x 10 Good Mornings (135 LBs)
    50 Reverse Hypers (120 LBs)
    3x 10 GH Raises
    20 Knee Jumps with PVC

    6 AM MetCon:
    6 rounds —
    5 Burpees
    10 Squats 185 LBs
    15 Box Jumps 24”
    20 Double Unders

    Then …

    Row 1500 meters (mostly for pace and form)
    Row Time: 6:25

  • Row-KBS-C&J AMRAP Workout

    12 min AMRAP
    20 KBS 1.5PD
    250M ROW
    10 C&J 135#
    500M ROW
    10 C&J
    250M ROW
    20KBS

    Then w/ remaining time max reps double unders.