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

  • Work and run Workout

    Solo WOD:
    * 1000 meter run
    * 50 pull-ups
    * 50 box jumps
    * 50 burpee's
    * 1000 meter run

    -or-

    Partner WOD:
    * 100 pull-ups
    * 100 box jumps
    * 100 burpee's
    While first partner is working on the above, other person runs 400 meters, after which they trade off: the first person goes on a 400 m run while the second person continues on the movements where where the first left off.

  • 3 Mile Run Workout

    Run 3 miles

  • CF Santa Clara Workout

    Clean and Jerk (Did squat clean and jerk. Got up to 110#)

    EMOM 10 min
    5 KB swings
    5 Push ups
    10 Sit ups

    And then Muscle up clinic after that

  • Swim Vung Tau Workout

    10 Lengths of Front Crawl

    Shoulder hand stand work
    3 sets

  • Swim Vung Tau Workout

    10 Lengths of Front Crawl

    Shoulder hand stand work
    3 sets

  • 042614 Workout

    Strength Max -

    Deadlift 1.1.1
    warm up - 95, 125, 145, 165
    work - 185, 195, 205

    Partner farmer carry

  • 042414 Workout

    Strength- Dynamic Upper
    1) Bench- 9×3@ 55% bar weight + ~25% chain weight
    65 Bar + 30 chains - dropped to 20 chain for close grip

    2a) DB Rows- 3×10 @ 25
    2b) Seated KB Press- 3×10 @ 18

    Met-Con
    12 min EMOM
    Even: 6 KB Snatch (e/s) (53/35) @ 26
    Odd: 6 Burpees

    EC
    Face Pulls- 3×20

  • 042214 Workout

    Strength- Dynamic Deadlift
    1) Deadlift- 12×1 @45% bar weight + ~30% band tension
    85 Bar + Red

    2a) Pause Front Squat- 4×6 @ 75
    2b) S/L KB DL- 3×10 (e/s) @ 26

    Met-Con
    3 Renegade Rows (35/20) @ 20
    200m Run
    -3 RFT-

  • run 5k Workout

    run 5k

    windy and took a month off. Not bad overall.

  • Tabata Something Else Workout

    Tabata pull-ups
    Tabata push-ups
    Tabata sit-ups
    Tabata squats

    Score is total reps from all 32 intervals.

    Situps: 85 (7)
    Pushups: 60 (4)
    Squats: 116 (11)
    Pullups: 45 (4)
    Total: 306

    Lowest achieved in parenthesis