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

  • 17032014 Workout

    Bench press 3x10 (60-70%), 3x5 (80%), 3x3 (85-90%)

  • Perjantai 27.4 Workout

    'Midline*
    Alternating On the Minute x 12
    Odd Minutes – 18/15 Calorie Row
    Even Minutes – Max Seconds in L-Sit

  • 4mi Easy Run Workout

    Ran easy 4 mi in South Park to test out foot. Foot felt good. A little tightness at the beginning but it went away as it ran. Wanted to run more, but didn't want to push it.
    Time: 38:37
    Avg pace:9:39
    Calories: 571

  • Chest to Impress 2 Workout

    Flat Dumbell Bench Press:
    - 3 rounds: 18kg x 5 = 180 (each arm)
    18kg x 5 = 180
    18kg x 5 = 180
    TOTAL = 540

    Incline Barbell Bench Press:
    - 3 rounds: 40kg x 3 = 120
    50kg x 3 = 150
    50kg x 3 = 150
    TOTAL = 420

    Decline Dumbell Bench Press: (each arm)
    - 3 rounds: 18kg x 5 = 180
    20kg x 5 = 200
    20kg x 5 = 200
    TOTAL = 580

    Flat Bench Butterfly Curls:
    - 3 rounds: 10kg x 5 = 100 (each arm)
    10kg x 5 = 100
    10kg x 5 = 100
    TOTAL = 300

           GRAND TOTAL = 1,840

  • Running Cindy Workout

    20 minute AMRAP

    5 Pull Ups
    10 Push Ups
    15 Squats
    400m sprint

    Finished 9 rounds with 2 seconds to spare!!

  • 2-14-11 CFSC Monday WOD Workout

    20 min AMRAP

    5 Thrusters 95 lbs
    7 Hang Power Cleans 95 lbs
    10 Sumo Deadlift High Pull 95 lbs
    100m run

    True completion - 5 1/2 +2

  • WOD Lover: 12 min AMRAP Workout

    12 minutes to complete as many rounds as possible
    5 HSPU
    10 Hanging Power Clean 95 lb
    15 Box Jumps 24"

    Still struggling with proper technique on some of the Olympic and power lifts. Power cleans really slowed me down on this one.

  • Boulders for Shoulders WOD 1 Workout

    Seated Military Dumbell Press:
    3 rounds: 20kg x 3 = 120(each arm)
    22kg x 3 = 132
    22kg x 3 = 132
    TOTAL = 384

    Dumbell Shrugs:
    3 rounds: 24kg x 10 = 480 (each arm)
    24kg x 10 = 480
    24kg x 10 = 480
    TOTAL = 1440

    Cable Front Raise:
    3 rounds: 5kg x 5 = 50(each arm)
    5kg x 5 = 50
    5kg x 5 = 50
    TOTAL = 150

    Standing Barbell Push Press (Strict):
    3 rounds: 40kg x 3 = 120
    50kg x 3 = 150
    50kg x 3 = 150
    TOTAL = 420

         GRAND TOTAL = 2,394

  • 05-26-2011 Wilson Workout

    Wilson

    40.30.20.10

    Slamball

    Plyo Push-up

    ABMAT w/ Wilson

    200m Run w/ Wilson

  • 05-31-2011 WOD Coach's Choice- Dawn Workout

    3 Rounds of:

    1min Squat

    1min ABMAT

    1min Push-up

    1min Pull-up

    1min 10 Yard Sprint

    1min Rest

    Total score: 334. Thought I Rx'd it, but didn't care enough to ask why I didn't. Did high-bar pull ups, actually did pretty well with the kipping. Overall, pretty pleased with my effort today, could have done better on the last round of sprints, just ran out of gas.