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

  • Run, Wall Walks Workout

    800m Run

    12 wall walks

    600m Run

    9 wall walks

    400m Run

    6 wall walks

    200m Run

    3 wall walks

    Very happy with this one. First time Rx-ing wall walks!

  • Tornado Watch Workout

    7x2 ( 2 powerclean & 1 Jerk) Hung out at 215 lbs.

    WOD: 8 min AMRAP

    9 rounds 8 cleans

  • Get There Workout

    Strength: Bench Press 1RM
    -then, Max Reps @65% of 1 rep max

    Metcon: 3 Rounds For Time:
    -400 meter run with plate (45/25)/must be hugging plate
    - 50 squats with plate/hugging or on back
    - 50 lateral jumps over plate (or 100 jumps onto plate)

  • 040412 CFE S&C WOD Workout

    ME: Push Press

    As many rounds as possible in 8:00 of:

    7 Push Presses, 115/75 pounds
    9 Unbroken Toes-to-bar
    12 Unbroken KB Swings, 2 pood/1.5 pood
    *5 burpee penalty on-the-spot each time an athlete breaks a set of T2B or KB swings.

    I was able to get up to 155# on the ME Push Press - it took three or four tries, but I finally got there!

    As for the main WOD, I screwed it up - I thought it was 3RFT! Anyways, I did the Rx'd weight of 115, but I did only 1.5pd on the KB swings (with this in mind I did 16 reps instead). The TTB were definitely broken, but I was able to string together 6 reps at once, more than I'd ever done before - I should probably do some penalty Burpees nonetheless...

  • Run Bathurst Raceway Workout

    One lap of the Mt Panorama circuit

  • Run Bathurst Raceway Workout

    One lap of the Mt Panorama circuit

  • Leg Work Workout

    3x 10 reps
    Back Squat -55lbs
    Deadlifts - 55 lbs
    Pistols
    Lying GDH Ham Curls 60 lbs
    Shrimp Squats
    10 leg raises
    10 knee raises
    10 medicine ball situps

    at my own pace, quick but not to where it was dreadful

  • BandAid Workout

    3 rounds for time:

    20 Thrusters (55)
    50 DU's (150 singles)
    20 HR pushups.

  • April 3 WOD Workout

    3 rounds of:

    60 seconds at each station,
    Completing Max reps

    Box Jumps
    Pullups
    Walking Lunges
    Wall Ball Situps (14#)
    Air Squats
    Rest

    Bonus:

    3 rounds of

    15 m Sled Push 180#
    15m Farmers Carry 53# KBs

  • CFW - 4Apr12 Workout

    3 shoulder Press on the minute every minute for 9 minutes @ 60% of 1RM
    This meant I ended up doing 100#

    WOD:
    50 Double Unders
    50 ABMAT
    40 Double Unders
    40 Slamballs @ 30#
    30 Double Unders
    30 Hand Release Push Ups
    20 Double Unders
    20 Pull ups
    10 Double Unders
    10 burpees