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

  • Cindy Workout

    AMRAP

    5 Pull-ups
    10 Push-ups
    15 Air Squats

    I was really happy about my performance until I saw Brandons 24 rounds. Basically I could have done 25-30 rounds if my push ups were better....

  • Griff Workout

    For Time
    800 meters forwards
    400 meters backwards
    800 meters forwards
    400 meters backwards

    Post WOD: 3 rounds
    Body Weight bench press- as many reps as possible
    Ring Rows-as many reps as possible

  • Fight Gone Bad Workout

    In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We're doing the 3 round version. The stations are:

    • Wall-ball: 20 pound ball, 10 ft target. (Reps) 14lb
    • Sumo deadlift high-pull: 75 pounds (Reps) 1 round@55/2@35
    • Box Jump: 20" box (Reps)
    • Push-press: 75 pounds (Reps)45lbs
    • Row: calories (Calories)

    The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

  • AB blowout Workout

    30 sec max cal

  • Thrusters / Double-unders Workout

    WOD:

    5 rounds:
    5 Thrusters (135#), 25 Double-unders

    I was wasted today. About to get sick I think and couldn't find a rhythm here. Felt weak.

  • 2m walk Workout

    Before dinner

  • CFFB 09.20.11 Workout

    Offseason

    Bench 3x5
    185#, 205#, 215#
    (This was waaaaay light. I haven't benched for a couple years, so I wasn't sure where to start....now I know)

    One Minute On...One Minute Off...for 10 minutes.

    30 KB Swings - 2 pood

    *You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
    *Perform this workout one minute on and one minute off. Total time is 10 minutes. One Minute On...One Minute Off...for 10 minutes.

    I used 1.5 pood. My grip was shot from yesterday. Broke in the last two rounds, and didn't make it to 30 the last round. I am shamed.

  • Clean, bench, OHS Workout

    Clean, 1 rep 80kg
    Bench press, 1 rep 90kg
    Overhead squat, 1 rep 60

    BW- 75kg

  • February 22, 2011 Workout

    5 Rounds for time:

    5 Thrusters (Rx 135)
    25 Double Unders or (3 to 1)

    Post WOD: Tabata:
    20 seconds Sit Ups/ 10 seconds Push ups

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 7

    Metcon: ke, la
    Aer: ma, ti, to, pe = 3 h 50 min
    Squat: -
    BB: -

    Gymnastics:
    Pull up -
    CTB - 90
    TTB - 60
    HSPU - 60

    MU - ma, pe - 24
    BMU - ke - 10
    Bfly - 235
    Bfly CTB - la
    HSW - 55 m.

    Sleep 5/7
    Avg. tt. bed 22:25
    Avg. t. asleep 7 h 55 min
    EA. 43 kcal/FFM (FFM = 53.3 kg)