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

  • CFSC 21May11 - Saturday WOD Workout

    Level 1 - 3 rounds
    Level 2 - 2 rounds
    Level 3 - 1 round

    Total distance of the entire 'course' was roughly 350 -400 meters.
    Course consisted of workout points.

    11 pull-ups
    11 abmat situps
    11 box jumps
    5 tire flip jumps (flip the tire, then jump in it and out the other side = 1)
    22 toe touches (11 each foot)
    Shuffle running (is that what it was called? running sideways like a basketball drill)
    Run up to the corner, jump down 2 4ft retaining wall sections
    then run up semi-steep hill
    run back into parking lot
    11 slam balls @ 30lbs
    Over, under, over, under, over rope
    11 over and backs (over and back = 1)
    11 medicine ball clean @ 20lbs
    50 ft overhead @45lbs walking lunge
    11 burpees with a 45lb plate.

    All that = 1 round.

    Level 1

  • Snatches, T2B, Power Cleans, Walking Lunges Workout

    10 snatches (95/65)
    20 toes to bar
    30 power cleans (95/65)
    40 walking lunges
    50 pull-ups
    40 walking lunges
    30 power cleans
    20 toes to bar
    10 snatches

  • Runtastic Push-up Workout

    day 10

  • CFK 31 Workout

    31
    Squat
    Push-up
    Pull-up
    Kbs
    Goblet squat
    Kbs
    Pull-up
    Push-up
    Squat

  • Back Squat Workout

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

  • Metcon & Skills Workout

    Total 75min
    A.
    1000m row, 3 rounds: 5 thruster 20kg, 5 pull ups, 150m run
    mobility

    B. Metcon
    "Jackie"
    1000m row
    50 thruster 20kg
    30 pull ups
    Result 10.35, acg/max HR 183/194

    C.
    3000m row, 100 abs

    D.
    C2B practice for 10min
    KPU practice for 5min
    PR 16 UB KPU, ~ 70 reps

  • Bench Press Strength

    Every two minutes, for 10 minutes (5 sets):
    Bench press
    *Set 1 – 5 reps @ 45-55%
    *Set 2 – 5 reps @ 55-65%
    *Set 3 – 3 reps @ 65-75%
    *Set 4 – 2 reps @ 75-85%
    *Set 5 – 2 reps @ 80-90%
    Every two minutes, for 4 minutes (2 sets):
    Bench press x 8-10 reps @ 75-80%

  • Saturday 110521 Workout

    Run 1200m

    Rest 1 minute, then

    As many reps as possible of:

    5 minutes of Wallball shots, 20 lbs / 14 lbs
    4 minutes of Kettlebell swings, 1.5 pd / 1.0 pd
    3 minutes of Doubleunders
    2 minutes of Box Jumps, 24" / 20"
    1 minute of True Push-ups (Hand release as bottom)

    Performed the workout with a 10 lb vest.

  • Front Squat Workout

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

  • Push Press Workout

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