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

  • Squats & GJ Workout

    6x2 Squats @ 285#

    3x5 Strict Press @ 145

    Gym Jones Triathlon - 5:43, sub running for SkiErg

    4 sets

    12 Hyperextensions

    25 Situps

    Lots of mobility work at home to fix elbow, knee, ankle

  • 0600 CF Undisclosed Day 1 Workout

    For Time
    25 Burpees, 25 Tire Flips
    20 Burpees, 20 Tire Flips
    15 Burpees, 15 Tire Flips
    10 Burpees, 10 Tire Flips
    5 Burpees, 5 Tire Flips

    Some handstand and kipping HSPU work beforehand.

  • CF Regionals: 2013 Event 5 Workout

    2013 CF Regionals Event #5

    21-15-9

    Deadlifts 315/205 (MOD: 155#)
    Box jumps 30/24

    6:42

    Weight and form finally felt good on the DL's. Fairly sure this is the highest I've gone in a wod for DL's. Try 165# next time. Bit the box with 2 jumps left, but no damage done :)

  • 5 Tons Workout

    Warm Up: 3 Gassers, 1 min twisted pushups, 1 min pvc pass throughs, Burgener warm up

    Mobility: Roll then banded hip openers, banded sampson stretch, banded tricep & shoulder stretch

    Review: WOD movements Clean & Jerk, Snatch

    Strength: 7 Min EMOM 50M Sprints (Spin if bad weather)

    WOD: Lift 10,000 pounds ground to overhead.

    Each lift must start at the ground and end with locked out arms overhead. For example, you can use 95 pounds and 95lbs x 106 lifts = 10070 lbs lifted, gotta lift it 106 times. If you use 50 pounds, its 200 lifts. If its 200lbs, you are done in 50 lifts.

  • Lifting: 5/3/1C w2 - bench Workout

    Quick lifting session in the garage.

    Warmup: 100 KB swings

    WU sets: 5 x 55, 5 x 70, 5 x 80
    Working sets: 3 x 95, 3 x 110, 3+ x 120 (9 reps)

    Failed on 10th rep. New theoretical 1RM of 154#, which is nice since I tested at 150 not very long ago. Seeing some growth in my forearms.

    5 x 10 @ 70

    Cash out: 50 one-arm KB swings @ 16kg

  • Snatch/MU/400m Run/500mRow Workout

    Weightlifting:
    Find 1RM snatch
    -take as long as needed
    -Took 20 minutes, worked up to 200#, failed at 205# twice, didn't have it today.

    Gymnastics:
    10 min AMRAP Muscle ups
    -27

    Conditioning:
    Run 400m
    1:17
    rest 20 min then
    Row 500m
    1:36.8
    *Only rested 12 minutes as had to get home.

  • Clean It Up Workout

    Establish training max for Power Clean. 215lbs

    Conditioning:
    3 x 5 min AMRAPs (3 minute rest in between)

    1)
    5 x wall walks
    6 x KB Snatch each arm 53lbs 4 rounds

    2)
    8 x goblet squat 70lbs
    10 cal airdyne 3 rounds

    3)
    7 x deadlift 225lbs
    7 x box jump 4 rounds

  • Paul Workout

    "Paul”

    5 Rounds
    50 Double unders
    35 Knees 2 Elbows

    20yd. Overhead walk 185/130 (MOD: 75#)

    Should have done the Squat Clean/box jump burpee wod, but just did not have it in me to kill my legs.

    7 minutes longer than 2 years ago. :( I would blame it on my Murph'ed hands, but truly, my K2e & T2b have become progressively poor.

  • gym workout Workout

    10 leg lift/ball pass
    20 ball slams
    1 minute ring plank
    10 hindu push-ups
    20 ball slams

  • CF 972-6/3/13-WOD Workout

    Back Squat – @ 31X1 4×3

    10 minute Amrap

    6 Dumbell Hang Power Cleans 45/30

    10 Deficit Push Ups

    20 Double Unders