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

  • Back Squat, Double Unders, Should 2 Overhead, T2B Workout

    Back Squat 5-5-5-5-5 (115-125-135-145-155)

    Then,

    2 Rounds

    100 Double unders (mod of bar jumps)
    50 Shoulder 2 Overhead 95/65 (Tried to do 55#, dropped to 45#)
    25 Toes 2 bar (on the floor due to swollen finger)

    22:00

  • Aamuhiki x2 Workout

    30-20-10
    Db snatch 22,5kg & burbee

    10min rest

    21-15-9
    Stoh 50kg & wallball

  • The Sanford Workout

    Skill: HSPU & Strict pull ups 3x5

    50 backsquats
    Stop light run
    40 backsquats
    Stop light run
    30 backsquats
    Stop light run
    20 backsquats
    Stop light run
    10 backsquats

  • OH Squats & Deads Workout

    OH Squats
    6-4-3-1-1-1
    PR'd w/ 260#

    Deadlift
    EMOM
    12x2 @ 305#

  • JV CHALLENGE Workout

    30 Minutes AMRAP. The person who is not performing the movements holds a 24kg Kettlebell until the switch. Following movements:

    25cal row (per person)
    40 Thrusters (40kg, total)
    40 Power Clean (40kg, total)
    40 Wallball (total)
    40 Burpee (total)
    40 Dumbbell snatch (50lbs, total)

  • Tisdag 5/3 2019 Workout

    5rft
    5 db debil press
    5 db push press
    5 db box step overs

  • Kehonhuolto Workout

  • 03.13.2013 Workout

    10 min AMRAP
    10 C&J - Right (53/35)
    8 OH Lunge - Right
    10 C&J - Left
    8 OH Lunge - Left

  • CFP: Split jerks Workout

    Family day at CFP.

    Warmup: 500m run, dynamic flow warmup, CF warmup (wall squats, push-ups, sit-ups, supermans, pull-ups, ring dips), Cossack squats, barbell warmup.

    Run felt like shit. Pull-ups were all unassisted. Did one ring dip unassisted too, then red band.

    S&S
    15 min jerk practice

    Practiced a mix of push jerks and split jerks. Started with 75#, then 95# for a while, topped out at 105#. Could have used more rest between attempts. Some were sloppy, some were OK. Coach seemed to think they were OK. Last 105# split jerk attempt I failed at.

    WOD:
    5 rounds
    10 Russian KB swings (24kg Rx, did 28kg)
    10 over-the-box jumps (24 Rx, did 16)
    Finish: 6:20

    Short but hard. The heavy KB swings felt great. Almost did competitor level swings at 32kg but the size of the KB scared me off. Tried a short box to get over it but couldn't quite make it.

  • CFP Workout

    WARM-UP
    500m run, dynamic flow, 1x10 CF warm-up

    STRENGTH&SKILL
    15 min Jerk Practice

    Mostly practiced split jerk form. 75# felt a lot easier than when I did it 2 weeks ago.

    WOD
    5 Rounds:
    10 Russian KB Swings 20Kg
    10 Over The Box Jumps 16"
    FINISH 5:45

    1st time doing over the box jumps. I was scared. Probably would have done this faster if I didn't take so long just staring down the box. By the 5th round, I felt pretty confident.
    The 20Kg KB were really easy.