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

  • OH/Front Squats Workout

    OH Squat
    3-3-3-3-3
    135,165,185,205,225(x2. Failed on last)

    Front Squat
    5-5-5-5
    135,165,185,225(x4. Failed on last)

  • Griff Workout

    "Griff"

    For time:
    Run 800 meters
    Run 400 meters backwards
    Run 800 meters
    Run 400 meters backwards

  • 10-06-2011 Workout

    1000M Run
    30 HSPU
    1000M Row

  • Run-N-Jerk Workout

    Pre-WOD:
    20 minutes to work up to heavy Clean & Jerk

    WOD: 5 minute clock
    - 800 meter run
    - Clean & Jerk (135/95):max reps with time remaining

    Post WOD:
    -2X 1 minute weighted plank

  • Brutal Workout

    10 Minute AMRAP

    -60 Bar Facing Burpee
    -30 O/H Squat (95/65) 15
    -10 CTB Pull Up mod with band

    Record total reps (1 round = 100 reps)

    Lost count somehow on the OH squats - may have done 20 - 25 reps

  • 10.06.11 WOD Workout

    10 Squat Clean 135/95, 50.bs

    50 Double Unders, substitute with jumps over barbell

    10 Squat Clean

    40 Double Unders

    10 Squat Clean

    30 Double Unders

    10 Squat Clean

    20 Double Unders

    10 Squat Clean

    10 Double Unders

  • CFFB 10.06.11 Workout

    SWOD
    Bench 3x5
    235#

    DWOD
    Complete 8 rounds for time:

    3 Squats @ 65% of 1 RM
    10 yard Flying Start - take 10 yards to accelearation
    6 Dips

    Rest 45 seconds between rounds
    *For the flying starts mark off 20 yards. Take 10 yards to accelerate to full speed and sprint that last 10 yards.

    Used 185# to work on form and to strengthen my back again. Felt good! Will go up next time

  • Friday WOD Workout

    Mo/Stability:
    3way shoulders, wall squats, back rolls,spiderman, asst. Squat, supermans

    Strength/Skill:
    Jerk

    WOD:
    3 min AMRAP
    Ground to overhead (max reps)
    3 min AMRAP
    2 Turkish get ups/12 DUs
    3 min AMRAP
    10 wallball sit ups/10 MB jumping air squats
    3 min AMRAP 2 muscle ups/10 K2E/2 pistols

  • 3 K soutu Workout

    Souda 3 K tekniikkaa.

    Souda rauhassa ja pidä tekniikka hyvänä.

  • 03.10.2012 Workout

    Power clean singles
    185#
    205#
    215#
    225#

    3 Rounds for time or
    15x hang power clean 95#
    25x Kettlebell swings 53#