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

  • CFK 1.2.2015 Workout

    5 min amrap
    10 ohs
    20 wall ball
    2 min rest
    5 min amrap
    2 min rest
    5 min amrap

  • "Don't Set It Down" Workout

    Hang Power Snatch
    1-1-1-1-1-1-1

    Partner WOD
    1-2-3-4-5-6-7-8-9-10
    Run Ladder from 1-10 in alternating partner fashion. Run up ladder with one arm at a time.
    Perform this with kb cleans (partner not working hold bell in rack position)

    Then perform this with kb Push Press (partner not working holds bell in OH position)
    *Burpee penalty if bell has to be set down

  • Modified Lee Workout

    Four rounds AFAP
    400m run
    100kg Deadlift, 3 rep
    50kg Squat clean, 3 reps
    50kg pound Push jerk, 5 reps
    5 pull-ups

  • Snatch Strength

    I was just going to do some technique work but ended up with a new PR!

  • Row Workout

    Row 1k

  • Power Clean Workout

    Power Clean

  • Weighted Pull Up Workout

    Weighted Pull Up

  • Olympic Lifting class Workout

    Another 1 hour lifting session with Caleb Ward.

    1 rep max Snatch progression - 95#, 115#, 135#, 140#, 145#, 150#, 155#, 160#F, I failed at 160# about 4 times, at this point Caleb advised I go back to 140 and work up. 140#, 150#, 160#F, 160#F, 160# Success! That is a new PR by 5#, I'll take it!

    1 rep max Clean & Jerk progression - 135#, 155#, 185#, 190#, 195#, 205#F I was slightly short on time, spent long on the Snatch, so I hit 205 and failed, but 195# is a 5# PR, I'll take that, too :)!

  • Sunday Special Workout

    7 rounds for time

    15 Swings @24/16
    15 Power Cleans @40/30
    15 Box Jumps @24/20"

  • Front Squat Workout

    There is no description for this WOD as it is stat.