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

  • CFE- Appreciate Workout

    -200m
    -400m
    -600m
    -800m

    200m: 0:28, rest 1:01
    400m: 1:07, rest 1:55
    600m: 2:12, rest 2:32
    800m: 3:34

  • Shoulders Workout

    Seated Dumbbell Press + Seated Dumbbell Shrug:
    - 10kg x 10 (each arm)
    - 20kg x 10 + 32kg x 10
    - 22kg x 10 + 32kg x 10
    - 24kg x 10 + 32kg x 10
    - 26kg x 7 + 32kg x 10
    - 18kg x 13 + 32kg x 10

    Barbell Upright Row + Seated Dumbbell Side Riase:
    - 4 rounds
    - 40kg x 10 + 9kg x 7

    Dumbbell Front Raise + Shrug Machine:
    - 10kg x 10 (each arm) + 80kg x 10
    - 3 rounds:
    - 14kg x 7, 10kg x 3 + 80kg x 10

    Incline Shoulder Press Machine + Plate Twist:
    - 20kg x 10 (each arm) + 20kg x 20
    - 25kg x 10 + 20kg x 20
    - 30kg x 10 + 20kg x 20
    - 35kg x 10 + 20kg x 20

    Bent Over Reverse Dumbbell Fly's + Decline Plate Sit Up:
    - 4kg x 10 (each arm) + 20kg x 10
    - 3 rounds:
    - 5kg x 10 + 20kg x 10

    5 Rounds:
    - 10 x 40kg Strict Shoulder Press (Push Press when fail) + 20 x 24kg KB Swings
    - rest 2mins
    - 10 + 20; 9,1 + 20; 7,3+20; 6,4+20; 6,4+20

    Row 500m @ 1:50/500m pace

  • A1. Capacity Builder Workout

    In a 1:30 Window:
    9 Power Cleans (115/85)
    9 Front Squats (115/85)
    9 Push Jerks (115/85)
    Time Remaining: Max Ring Muscle-ups
    ... Rest :30 Seconds then proceed to A2

  • Are We There Yet? Workout

    PreWOD
    1x20 back squats 95#

    WOD

    Run 200m every time you break for a max of 4 runs per task
    100 pushups (3 breaks)
    75 KBell swings (30#) (2 breaks)
    50 Sit ups (couldn't hold onto the bar after the kb swings)

  • Hello shoulders Workout

    2-4-6-8-10 up ladder clean and jerks simultaneously with 10-8-6-4-2 overhead squats at 60% of body weight. 12 reps each round, can't let go of or drop bar during the 12 reps. If you drop/let go; 100 meter run before continuing the set.
    After each set of 12, ring dips 2, 4, 6, 8, 10.

    50% of body weight; add 20 burpees
    Less than 50% of body weight; add 30 burpees

  • Sebel Legs & Back Workout

    Deadlift + Pistols(Each Leg)
    - 10 x 20kg + 5, 10 x 30kg + 5, 10 x 40kg + 5, 10 x 50kg + 5, 10 x 60kg + 5, 10 x 70kg + 5
    - 10 x 80kg + 5, 10 x 90kg + 5, 10 x 100kg + 5, 10 x 110kg + 5, 10 x 120kg + 5, 10 x 130kg + 5

    Lunges with Back foot on Box + Good Mornings + Side Bends
    - 10 x 40kg(each leg) + 10 x 40kg + 10 x 22kg(each side) x 3 rounds

    24inch Box Jumps + Floor Sweepers
    - 20 + 20 x 50kg x 3 rounds

    Row
    - 2km - 7:39mins

  • WOD110919 Workout

    3 Rounds
    1000m Row
    500m Running
    15 Burpees

  • Kb day 120919 Workout

    Windmill 5x5/5reps, moderate/warm up, rest 1min

    5x 5+5reps power clean and fr.rack squat
    Double heavy kb, 2min rest

    5x 10reps (each hand) tactical snatch+push
    Challenging, 1min rest

    5x 5/5reps kb BOR
    Heavy, 30sec rest.

  • 5-07-2012 Workout

    4 - 4 Minute Rounds of As Many Reps As Possible of:

    Row
    DU
    Burpees
    20M Run

    Rotate activities each minute during the round.

    Count each calorie as a rep on the rower.
    Count each 20M run as a rep.

    30,32,30,28

  • Deadlift and Box Jump (Escalating Density Training) Workout

    CF Myrtle Beach:
    5 to 1 ladder 15 min amrap of

    315lb deadlift
    30" box jump

    Stay on 5 reps each to failure, then drop to 4 and so on. One point is each completed set of the couplet.

    23 rounds with 10 rounds at 5 reps. Only dropped to one rep each on the last minute.