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

  • Interval row Workout

    4 rounds
    500 m row
    30 s rest

  • Double 4 min AMRAP Workout

    4 min AMRAP:
    8 hang squat cleans (60-70 % 1RM)
    24 double-unders

    Then rest 1 min
    Max sit-ups in 1 min
    Rest 1 min

    Then 4 min AMRAP:
    8 hang squat cleans (same weight)
    24 double-unders

  • 11.18.11 Drop it Like its HEAVY Workout

    MORE squats...this is beginning to get difficult! Goal work up to 1x5@185

    4x5@145 (all box, need to work on not de-loading so much)
    3x5@155
    2x5@165
    2x5@175 - second set started to feel HEAVY
    1x5@185 - first 3 were fairly easy, paused to re-catch my breath, just like Los said, BAD idea. Squeezed the last two out but it was rough.

  • Call to Arms WOD 8 Workout

    Seated Hammer Curls:
    - 20kg x 5
    - 22kg x 5
    - 24kg x 4
    - 16kg x 10

    Dumbell Seated Tricep Press (Palms down)
    - 10kg x 10 x 3

    Preacher Dumbell Curls with Bottom Range of movement afterburner:
    - 16kg x 10, 7kg x 10
    - 20kg x 10, 8kg x 10
    - 24kg x 8, 8kg x 8

    Push Ups (Hands in close, arms touching body throughout):
    - 5 slow full range into 5 with 2-3sec pause at bottom into 5 quick ones
    - 5x5x5
    - 5x5x3
    - 5x5

    Standing Ezi-Bar Curl:
    - 30kg x 10
    - 35kg x 10
    - 20kg x 3rounds (3 x full range into 3 x bottom half into 3 x top half)

    Dips (3 x full ones into 3 x bottom half into 3 x top half):
    - 3 rounds
    - 2 rounds + 3
    - 3 (1 rep = 5sec lowering followed by quick push up and quick full dip)

    Hang Power Clean Practice:
    - 20kg x 5
    - 40kg x 5
    - 60kg x 5
    - 80kg x 1
    - 60kg x 10

  • Onramp day 3 Workout

    3rounds with pair, yksi laskee toinen tekee.. yhtenäinen aika
    200m row
    100 hyppynaru hyppyä
    20thursters

  • Battle of the Beaches WOD 2 Workout

    WOD 2

    50 Pull Up's for time
    2:00 Cap

  • Upper Body Tuesday Workout

    4 rounds for time:

    300m row
    10 hspu
    15 ring dips
    20 hrpu
    100m plate carry (25#)

    Still don't have good enough ROM in my hspu's.

  • CFFB Mix n' match 10/20/11 Workout

    SWOD
    Bench Press 3 @ 155(70%), 3 @ 185(80%), 3 @ 205(90%)
    *percentages are off of 1 RM
    Dips 3 x 15 (1 min rest)

    I decided to really push myself on the bench. 205 is a new PR, previously it was 200 for 2reps.

    +
    DWOD
    Russian Stim

    Complete 3 rounds:

    2 Squats @ 250 (85% of 1 RM)
    Rest 2-3 minutes
    2 Squats @ 250 (85% of 1 RM)
    Rest 2-3 minutes
    8 Power Cleans @ 150 (80% of 1 RM) - 30 sec rest between reps
    Rest 2-3 minutes
    8 Power Cleans @ 150 (80% of 1 RM) - 30 sec rest between reps

    *Rest 3-4 minutes between rounds

    I didn't do the whole thing. I wound up cutting out the last round. This WOD was running at about an hour and I didn't want to spend the whole night out there.

  • shoulder burn Workout

    for quality 3 rounds:
    passthrough x 10
    kettlebell turkish get up 5 each arm 16kg
    parallel bar hand walk with return backwords

  • wall climbs Workout

    30 Burpees

    30 Power Snatch #75

    20 Wall Climbs

    30 Squats #75

    30 Burpees

    Those wall climbs killed me but fun none the less