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

  • Squat Challenge, then Hang Power Clean, Bar Facing Burpees, Box Jumps Workout

    Squat Challenge, (70#)

    Then,

    21-15-9

    Hang Power Clean 135/95 (MOD 50#)

    Bar facing burpees

    Box Jumps 24/20

  • 05.14.12 WOD Workout

    Squat Challenge, - 190#

    Then,

    21-15-9

    Hang Power Clean 135#

    Bar facing burpees

    Box Jumps 24

    11:38 Need to work on conditioning aspect still. Not able to push thru the wod as strong as i want to.

    Then did Heavy DL to work on strength.
    225 X 5, 275 X 5, 295 X 2, 305 X 1, and 315 X 1.

    Want to build up to 2x BW

  • CFSH Partner WOD Workout

    -Buy In-
    Benchpress 5/3/1 – Cycle 2, Week 2
    160x3, 185x3, 205x3+ (11)

    WOD (w/ Sam)
    Partner Row 1000M: 3:39
    12 Minute AMRAP working in teams of 2:
    30 Alternating Box Jumps
    24 Front Squats Partner (95/65)
    When AMRAP is over …
    Partner Row 1000M: 3:46
    6rds + 33reps RX'd

    -Cash Out-
    Partner Russian Twist- 100 Completed
    Challenge mile 7:18
    2 Unbroken Muscle ups

  • Legs Workout

    Seated Hamstring Curl Machine:
    - 50 x 28.5kg

    Seated Quad Curl Machine:
    - 50 x 26kg

    5 x Deadlift (feet on plates) + 5 x Deadlift:
    - 20kg, 30kg, 40kg, 50kg, 60kg, 70kg, 80kg, 90kg, 100kg, 110kg, 120kg, 130kg, 140kg

    3 Rounds:
    - work:rest = 1:1
    - 10 x 60kg Deadlift
    - 10 x 15kg Decline Plate Sit Up

    OH Squat:
    - 10 x 20kg
    - 10 x 30kg
    - 10 x 40kg
    - 10 x 50kg
    - 10 x 60kg

    21, 15, 9:
    - work:rest = 1:1
    - 60kg Back Squat
    - T2B

  • Bearfit Sat Ses Workout

    Sprints:
    - 100m
    - rest 45secs
    - 100m
    - rest 45secs
    - 75m
    - rest 30secs
    - 75m
    - rest 30secs
    - 50m
    - rest 20secs
    - 50m
    - rest 20secs
    - 25m
    - rest 10secs
    - 25m
    - rest 30secs
    - 100m

    21 x Thrusters @ 40kg
    21 x KB Swings @ 32kg
    sun 50m
    15 x Thrusters @ 40kg
    15 x KB Swings @ 32kg
    sun 50m
    9 x Thrusters @ 40kg
    9 x KB Swings @ 32kg
    sun 50m

    21, 15, 9 Plate Sit Ups @ 10kg
    work:rest = 1:1

    45sec plank hold
    rest 45secs
    45sec straight arm plank hold
    rest 45secs
    45sec alternating plank to straight arm plank hold

  • CFSH Baseline II Workout

    5/3/1 Wk 1 Back Squat
    185x5, 215x5, 245x5+ (16)

    WOD:

    “CFSH Baseline II”
    Run 800M
    Rest 90 Seconds
    2 Minutes Max Rep Double Unders
    Rest 90 Seconds
    2 Minutes Max Rep Pull Ups
    Rest 90 Seconds
    90 Seconds Max Rep Box Jumps 24/20
    Rest 90 Seconds
    90 Seconds Max Thrusters 75/45

    2:51
    172*
    44
    44
    23

    Timing mishap with the double unders. Got 119 in 90secs. Did remaining 30 secs after a 30 sec rest from pullups, did 53.

  • Itchy and Scratchy Workout

    AMRAP:

    5 Tire Flips (300 lbs)
    7 Burpee Tire Jumps
    9 Air Squats
    After 4 rounds run 200 M

  • Comp Training - FCSC Workout

    Warm Up:
    Stretch/Calisthenics
    20 Body Blasters

    For Time:
    Reps of 50-40-30-20-10
    KB Swings @ 24kg
    Double Unders

    Lift:
    Snatch Tech.
    3x3 No Hands No Feet @ 50kg
    4x3 Catch and Drop @ 65kg

    Squat
    5x2 @ 295#

  • 05122012 Workout

    5x3 Push Press (95#)

    4 rounds for time
    12 Strict Ring Rows (Feet on Box)
    60 yard Bear Crawl
    100m run
    24 KB Swings (55) scaled to 45#

    Finished in 27:47

  • "The Spins” Workout

    For Time:

    30/24 Calorie Assault Bike
    100 Double Unders
    30 Kipping Handstand Push-Ups
    100 Double Unders
    30/24 Calorie Assault Bike

    On the Minute: 6 Alternating Dumbbell Power Snatches (50/35)

    Kilos – (22.5/15)