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

  • runs, jerks Workout

    200m run
    10 jerk - split or push (70)
    5 rounds
    16:05

  • 3-15-2012 Workout

    21-15-9

    Deadlift (DL) #225/150(#103)
    Box Jump 30"/24"(17")

  • Deadlift/HSPU Workout

    AMRAP in 15min of:

    7 deadlift (185#)
    11 HSPU (head to floor)

    10 rounds, 7 deads, 4 HSPU

    ***I do not recommend doing HSPU two days in a row. I got through the first round unbroken...after that it was an uphill battle. I only did this WOD because it was the posted WOD at my box and looked like fun; thanks to Mr. Tom Hooton for this one, it was a good one.

  • Masters Qualifier Event 4 Workout

    For time:

    • 100 pull-ups
    • 100 wall-ball shots, 20-lb. ball

  • Long Interval Workout

    Choose ONE of the following sports

    Swim Repeat 7:00on, 3:00off until form/pace deteriorates

    Bike Repeat 7:00on, 3:00off until form/pace deteriorates

    Run Repeat 7:00on, 3:00off until form/pace deteriorates

    Row Repeat 7:00on, 3:00off until form/pace deteriorates

  • Max Reps Workout

    5 minutes squat cleans
    Rest 1 minute
    3 minutes pullups
    Rest 1 minute
    1 minute II unders
    Rest 3 minutes
    3 Rounds
    30 sec plank
    30 sec pushups
    30 sec rest

    20-33-48-55

  • CFDC WOD 6/29/11 Workout

    Met-con
    30-25-20-15-10
    Pull-ups
    Push-ups
    Sit-ups
    Tuck Jumps

    Cash-out
    Plank hold for 5:00 total time.

  • First ever class WOD Workout

    AMRAP in 10:00

    200m farmers carry
    5 kb dl
    150m farmers carry
    7 kb dl
    100m farmers carry
    9 kb dl

    Did about 1.3 times
    Weight: 2x18 lb kb farmers carry
    1x24(?) lb kb dead lift

  • The Lee Child Workout

    x3Rounds

  • Isabel Workout

    30 x 50kg Snatches.