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

  • Full Clean (squat) 1 RM Strength

    Full Clean (squat) 1 RM

  • 05-18-11 WOD Workout

    Deadlift 3.3.3 w/opt 1RM

    Then:

    12 min AMRAP:

    50ft Bear Crawl

    10 ABMAT

    50ft Bear Crawl

    10 Double Unders

    325 lbs. x 3 deadlift, 355lb. x 1 deadlift.

    10 3/4 rounds

    I was fairly happy with my deadlifts. The 355 lbs. went up smoothly, and is close to double my current body weight. I tried 375 lbs. but couldn't pull it off. I think I could have if I hadn't pulled the 355 first.

    It felt great to finally implement my newly learned DU's into a workout! I only slipped up on them in 2 rounds, and just whipped them out in the other 8 rounds. I felt like I was moving through the whole thing today, and really didn't stop for a breath (or feel the need to).

  • Helen Workout

    3 Rounds For Time:

    400m Run

    21 Kettlebell Swings (1.5/1)

    12 Pullups

  • 05-19-2011 WOD - Wallball, KBS, 200m Run Workout

    Skill: Work on 1 Leg Box Jump - These sucked, and apparently my left leg does not work as well as the right leg

    4 Rounds:

    30 Wallball 20/14lb

    30 KBS 1.5/1pood

    200m Run

    21:19
    Thought I would be able to do this one quicker but was really sore from this being day 4 without a day off.

  • Back Squats Workout

    3.3.3.3
    Backsquat

    110lbs (I think) back squat, Didnt do WOD b/c of pain.

  • Gymnastics tabata Workout

    8* 20s ON , 10s OFF
    Max hspu

    3min rest

    8* 20s ON , 10s OFF
    Max Pull ups

    3min rest

    8* 20s ON , 10s OFF
    Max Double Unders/Double under practice

  • 2 Power clean 2 front squat 1 split jerk 10 box jumps Workout

    2 Power clean 2 front squat 1 split jerk 10 box jumps

  • 2-12-14 Workout

    5 x 5 OHS @ 95lbs

    50 DU
    40 Burpees
    30 AS
    20 Chin Ups
    1000m Row

  • 14.4 Workout

    Complete as many rounds and repetitions as possible in 14 minutes of:
    60-calorie row
    50 toes-to-bars
    40 wall-ball shots, 20 lb. to 10-foot target
    30 cleans, 135 lb.
    20 muscle-ups
    -187 reps
    - mu were ugly. finished cleans at 10:34. mu were left arm, then right. row done at about 2:30. ttb 5's until 25, then 3's till 41, then singles to 50. wb's 25-15. cleans fast singles.

  • CF Games Open 17.03. Workout

    10/15/20 Deadlifts
    3 x 15 Box Jumps