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

  • July 7th Workout

    1 Fit Mother
    Mob-Warm Up-
    WOD:
    20-15-10-5
    KB Swings
    200M Run
    Get Ups

    Core:
    Pelvic Floors- heel slides and bridges
    Hamstring stretching and neck relaxing

  • 1 RM Squat Clean Workout

    a solid 205

  • CFFB, one day late Workout

    Collegiate SWOD
    Power Snatch 2 RM (160), 3x2 @ 90% of 2 RM (145)
    Previous 1RM for power snatch was 155, today I did 160 for 2RM!

    WOD
    Complete:
    You have 7 mins to perform max reps of overhead squats. Use the weight from your last set of power snatches completed in SWOD ( I did 13 @135#)

    rest 3 minutes..

    You have 7 minutes to find your 1 RM weighted pull up or chin up.
    45#

  • Never Quit Workout

    PreWOD:
    Deadlifts (add #10 to 1RM)
    5 @ 75% - 225
    5 @ 80% - 245
    5 @ 85% - 265

    WOD - 15 min cap
    Reverse Ladder
    10-9-8-7-6-5-4-3-2-1

    BW Sumo deadlifts
    Knees to elbows
    Burpees

    Time 9:15

  • CFFB 7/7/12, T. Rice Conditioning Test Workout

    SWOD: rest

    WOD:
    T. Rice Conditioning Test
    Complete:
    Three (3) 300 yard Shuttle Runs
    Rest 5 minutes between efforts.

    *You have two choices: Six (6) 50 yard shuttles or Five (5) 60 yard shuttles.

    To Pass Conditioning Test:
    *less than 200 lbs - 60 seconds and below
    *200 lbs-250 lbs - 65 seconds and below
    *greater than 250 lbs - 70 seconds and below

    I did(6) 50yd runs.
    First Attempt: 1:05, fail
    Second Attempt: 0:39 (I don't count this as a pass, I have a hunch that I only did 4 runs instead of 6.
    Third Attempt: 1:36, Fail. Would have been a bit faster but I almost puked when I turned for my 6th run.

    I decided to finish it off with 100yd walking lunges (94 lunges)

  • Overhead Squat Workout

    a. 12 minutes - find a heavy OHS

    Boom - I worked up to 75kg (body weight) completed 3 reps

    b. 21-15-9
    OHS @60% of max (did it at 40kg)
    Burpees
    TTB

    35 strokes on the rower between sets

  • PSKC Comp Class - 7.10.12 "Taste of the Games" Workout

    Class will be at 4:30 on Tuesday.

    This class is actually a friendly mini competition with 3 events based off the recently released games workouts:

    Event 1)
    Max GHD slamball throw for distance (14/10)
    - you will get 2 attempts each

    Event 2)
    Suicide-Style Shuttle run for time on turf

    Event 3)
    3 rounds for time:
    + 8 Ground to overhead (clean/jerk, snatch, split snatch) 115/75
    + 7 C2B Pull ups
    + Stoplight run

  • 8 rounds of body weight exercises and sprints Workout

    Eight rounds for time of:
    10 Burpees
    15 Jumping alternating lunges
    20 Double-unders --> subbed 40 singles
    25 yard Shuttle sprint (5 x 5 yards)
    Rest 90 seconds

    22:50

  • Desforges Workout

    Five rounds for time of:
    225/155 pound Deadlift, 12 reps: 135 #
    20 Pull-ups: used green band the first two rounds Tore my hand: Third round did jumping pull ups for half then moved to ring rows. Last round did push ups.
    135/95 pound Clean and jerk, 12 reps: I went with 50#. When I had good form I could have went with a heavier weight.

    20 Knees to elbows: modified the last three round to laying flat on my back and bringing my knees to my elbows. Kept my feet off the ground to make it harder.

  • Nasty Girls Workout

    Back Squats:
    -5 @ 75% of 1RM
    -5 @ 80% of 1RM
    -5+ @ 85% of 1RM

    Metcon: "Nasty Girls"
    3 rounds for time:
    -50 air squats
    -7 muscle ups (sub: 7 c2b pullups and 7 ring dips)
    -10 hang power cleans (135/95)

    Squats: 175(5), 190(5), 200(6)
    Metcon: 14:22 (135# cleans, tried jumping MUs, but they weren't happening, so did the 7/7 sub. frustrating)