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

  • 21,15,9 Workout

    21-15-9
    Power Cleans
    Dips
    Pistols

  • Strength Strength

    80 min
    WU for 15 min
    1.Shoulder press w/ 1 s. pause

    2.Single arm DB row
    3 x 10/s. x 12 kg

    3.Side lat. raise bent arm
    3 x 12 x 4 kg

    4.a.High face pull
    12 x 12.5 12 x 15 10 x 17.5 kg
    4.b.Side lat. raise strt. arm
    10 x 2 10 x 2 10 x 3 kg

    5.Bicep curl & press
    8 x 7 9 x 8 9 x 8 kg

    6.DB bench press
    10 x 8 10 x 9 10 x 9 kg

    7.Bicep curl
    3 x 12 x 10 kg

    8.Strict pull up
    3 x 6

  • Terrific Tuesday Workout

    Curtis P's and strict (weighted) pull-ups
    5-4-3-2-1
    Work up to heavy single with good form

    Finisher:
    Buy in 10 wall walks
    Then 3 rounds
    Stoplight run
    20 kb snatch (10 each arm) 53lbs
    20 wallballs 20lbs

  • "Tumilson" Workout

    8 rounds for time of:
    Run 200 meters
    11 Dumbbell burpee deadlifts, 60 pound dumbbells

    I only had 40 pounds with me, will do the 60 pound version next time for sure!

  • PP/Situp/SDHP/Box Workout

    4 Rounds for Time of:

    25 Push Press - 75/55
    25 Situps
    25 Sumo Deadlift High Pull - 75/55
    25 Box Jump 20"

  • Metcon Workout

    5 rounds for time
    -5 hang squat snatch 65lb
    -25 sit-ups

  • Jackie Workout

    Row 1000m
    50 barbell thrusters (45#)
    30 pull ups

    Making up yesterdays wod before class.

  • Terrific Tuesday Workout

    Curtis P's and strict (weighted) pull-ups
    5-4-3-2-1 I used just the bar..first day without wrapping the ankle. It didn't like the extra weight during the lunge part. So better safe than sorry. Even thoug I wanted to use the big girl weight.
    Work up to heavy single with good form
    Finisher:
    Buy in 10 wall walks
    Then 3 rounds
    Stoplight run
    20 kb snatch (53/35) 10 each arm
    20 wallballs

  • 0600 CF Undisclosed Day 15 Workout

    Warmup:
    3 Rounds
    - 50 jump ropes
    - 5 light 35# KB swings
    - 5 Sumo 35# KB Deadlift High Pull

    Strength:
    3 x 50m Sled Drags

    WOD:
    10 Rounds
    - 10 KB Swings 60#
    - 30 Sec Rest

    Worked on Triple Unders afterwards. Was able to string 4 together.

  • 06.24.2013 Workout

    2 C&J (80% of 1RM)
    50 DU
    2 C&J
    40 DU
    2 C&J
    30 DU
    2 C&J
    20 DU
    2 C&J
    10 DU

    RX. Didn't time. Double unders were horrible. 88#