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

  • Bear Complex Workout

    5 Rounds of 7 sets of the following, in sequence:

    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    Rest between rounds. No putting bar down during rounds. Increase weight each round. Goal is to be at failure by rounds 4-5.

    75#, 80#, 85#, 90# & 95#

  • Deadlift Workout

    Deadlift

    2 sets of 5 reps
    1 set of max reps- 225#, 7 reps max

    Then,

    AMRAP in 5:00
    Box Jumps @ 24"- 90

  • CFMHTD#1 Workout

    500m row
    50 air squats
    40 hand-release pushups
    30 2 pood kb swings
    20 pullups
    10 T2B

  • 12-07-11 Workout

    10:00 Handstand Walk practice

    Then,

    5 x 5 weighted pull-ups

    Then,

    8 x 100m Partner Row (alternating 100m rows)

  • Press & Back Squat Workout

    Press
    2 sets of 5 reps
    1 set of max reps- 105#, 6 rep max

    Then,

    Back Squat
    2 sets of 5 reps
    1 set of max reps- 190#, 7 rep max

    Then,

    5 minutes of a handstand hold- 15:00
    -every time you drop, 10 straight legged sit-ups

  • 04172012 Workout

    Got late at work so trained on my own after dinner

    Deadlifts
    5x135
    5x155
    5x175
    5x195
    5x215

    21-15-9
    Dumbbeell Squat Cleans (45) scaled down to 25#
    Burpees

    No timer :(

  • crossfit total Workout

    1 RM of:
    -Deadlift (235) pr
    -Strict press(110)
    - Backsquat (165) butt to ground

  • 12/5/11 Workout

    SWOD: squats @ 200
    press @ 125, did not complete. very hard.

    DWOD: Death By Pull Up

    Complete:

    1 pull up the first minute, two pull ups the second minute, three pull ups the third minute and so on...

    Got to the eighth minute.

  • 12/6/11 Workout

    SWOD: 20 minutes of gymnastics. mainly handstands and a few l sits.

    DWOD: 4th Quarter is Ours

    Complete 5 rounds for time:
    20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
    5 Deadlifts - 235 lbs
    10 Burpees

    time: 7:21. deadly. so deadly.

  • 12/9/11 Workout

    CFFB TOTAL

    Power Clean 1 Rep - 155
    Squat 1 Rep - 235 (finally over two plates!)
    Bench 1 Rep - 210 (what the nuggets...ridiculously strong on bench now)
    Deadlift 1 Rep - 325 (back was bending a lot. need to drop it and work on form)

    Total score = 925. improvement from last time...(890 last time)