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

  • Fran Workout

    21-15-9

    Thrusters #95/65
    Pull-ups

  • "The Filthiest 55" - FCSC Workout

    Reps of 10-9-8-7-6-5-4-3-2-1
    Squats - 65% of 1RM (235#)
    Pullups
    (13:23)

    Short Rest

    In 12 minutes:
    Row 1500m (5:46)
    Jerk AHAP (225#)

  • 5 rep max back squat 5 RM Strength

    5 rep max back squat 5 RM

  • 100,80,60,40,20 chipper Workout

    100 airsquats
    80 sit-ups
    60 steps
    40 push-ups
    20 pull ups
    With a 20# vest

  • Making Love on the Levee Workout

    Warmup group run to Levee

    Form into 2 person teams. You Go / I Go format

    Partner 1 = levee sprint then 10 pushups on top of levee, run back down and tag partner who is resting
    repeat for 7 rounds

    *When both partners have completed 7 rounds. They will run back to the gym as a 2 person team.

  • Shoulders Workout

    Seated Shoulder Press Machine + Side Plate Bends (each side) + Air Squats:
    - 25kg x 10 + 20kg x 10 + 10
    - 30kg x 10 + 20kg x 10 + 10
    - 37kg x 10 + 20kg x 10 + 10
    - 44kg x 10 + 20kg x 10 + 10
    - 51kg x 6 + 20kg x 10 + 10
    - 25kg x 15

    Dumbbell Front Raises + Back Extensions:
    - 3 rounds
    - 6kg x 15 (each arm) + 20

    Standing Dumbbell Shoulder Press:
    - 14kg x 10
    - 16kg x 10

    Seated Reverse Shoulder Fly Machine:
    - 26kg x 10, 33kg x 10, 40kg x 10

    Seated Barbell Press (Palms facing body - underhand grip):
    - 25kg x 10, 30kg x 10, 35kg x 10

  • Tabata something else Workout

    Tabata rounds of:
    Pull up
    Push up
    Situp
    Squat

  • Chest and Back Workout

    Incline Dumbbell Press (Palms in) + Incline Butterfly Curl + Single Arm Dumbbell Bent Over Row:
    - 22kg x 10 + 14kg x 7 + 34kg x 10
    - 24kg x 10 + 14kg x 7 + 34kg x 10
    - 26kg x 10 + 14kg x 7 + 34kg x 10
    - 28kg x 10 + 14kg x 7 + 34kg x 10
    - 30kg x 10 + 14kg x 7 + 34kg x 10

    40 Strict Pull Ups

    Dumbbell Bench Press + Barbell Bent Over Row:
    - 28kg x 10 + 60kg x 10
    - 30kg x 10
    - Fractured finger...

    Ride 6km

  • CFSH WOD Workout

    -Buy In-
    Mobility Work/Foam Rolling or 5/3/1 Makeup
    5/3/1 Squats
    215x5, 240x3, 270x6

    WOD
    For Time:
    30 Swings (2pood/1pood)
    Row 2k
    9:35
    (KBS unbroken, Row in 7:47.6)

    -Cash Out-
    Tabata Mountain Climbers
    Lowest round: 19

  • Pull Up Ladder Workout

    With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.