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

  • Home - grinder, Elizabeth Workout

    Baseline: Pre-SOP and box breathing, then ROM Drills. 20 minutes of grinder PT: 30 Push-ups, 30 Air squats, 30 sit-ups, 10 Burpees, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups
    , 30 Lunges, 30 Hello dollies, 10 Burpees, 10 Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)
    10, 8

    Ring Dips

    Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.

  • 13.1 Open WOD Workout

    Warm up: 5:00 double under practice, double under ladder
    3 rounds of 15 pass thus, 15 ohs, 3 knee jumps, 5 lateral push ups

    Skill: snatch drills

    WOD: Open WOD 13.1

    17 minutes AMRAP
    40 burpees
    30 snatches (75/45)
    30 burpees
    30 snatches (135/75) 6 snatches in
    20 burpees
    30 snatches (165/100)
    10 burpees
    AMAP snatches (210/120)

    Mobility: delt to deck, twisted spine w/ bands, childs pose – down dog – 3 legged dog x3

  • 130424 CF Mayhem Workout

    Strength
    Three position Squat Snatch First time doing movement
    1-1-1-1-1-1-1
    Demo Video: http://vimeo.com/48410556
    95x5

    – Then –

    15-12-9
    Deadlift (#185)
    HSPU
    3:16

    15-12-9
    Power Clean (#95)
    Ring Dips

    Use the same bar
    14:22 total time

    Post Weight used on last set of 3-pos snatch. Metcons are performed back to back with no rest. Strip the bar to weight being used for part B.

  • Ruck Workout

    56 minutes ruck @ 30#

  • 04-24-2013 Workout

    5 Rounds for Time of:

    10 Clean and Jerks (#185)
    400M Run
    15 TTB

  • Push Press/KB Swing/Squat & Burpee Workout

    12min AMRAP
    7 Push Press 135#
    10 KB Swings 2pd
    20 Squats

    Rest 2min

    5min max rep burpees

  • Deck of Cards Workout

    Deck of Cards
    Box jumps
    Ring dips
    OH lunges (25lb)
    Wall walks= brutal

  • Annie Workout

    50, 40, 30, 20, 10

    Double Unders / Singles (Double count)
    Abmats - (no abmat..ouch...)

    Buy In:
    .66 - 5:37
    Front Rack
    Front Squat
    3x3 with a 3 sec hold. 65lbs

    Cash Out:
    Box Jump Competition - 1st to 20 on 20" Box

    ROUND 1

    Amy vs Hannah - (Amy)
    Allison vs Brandi - (Allison)
    Ellen vs Ansley - (Ellen)
    Callie vs Kriston - (Kriston)
    Josh vs Justin - (TIE - Redo on Thursday 4/25/2013)

    ROUND 2

    Ellen vs Kriston - (Ellen)
    Allison vs Amy - (Allison)

    ROUND 3

    Ellen vs Allison - (Ellen) (20 - 17)

    1 Hill Sprint in the RAIN :-)

  • Filthy Fifty Workout

    For Time:

    50 Box Jumps
    50 Jumping Pull Ups
    50 Kettle Bell Swings
    50 Walking Lunges
    50 Knees to Elbows
    50 Push Press - 95 lbs
    50 Back Extensions
    50 Wall Ball Shots - 20 lbs
    50 Burpees
    50 Double Unders / 100 Singles

  • Fight Gone Bad Workout

    Three rounds of:
    Wall-ball, 20 pound ball, 10 ft target (Reps)
    Sumo deadlift high-pull, 75 pounds (Reps)
    Box Jump, 20″ box (Reps)
    Push-press, 75 pounds (Reps)
    Row (Calories)

    In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

    182 RxD