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

  • Clean Workout

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

  • Cindy Workout

    20 min AMRAP:

    5 Pull-Ups
    10 Push-Ups
    15 Squats

  • 2011 Regionals Workout 2 Workout

    2011 Regionals Workout 2

    Thruster Ladder - Athletes will have 20 seconds to take a barbell from the ground, then perform one thruster at a specified weight. They will have 10 seconds to transition to the next barbell. Their result is the highest successful thruster.

    Men’s weights in pounds: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

    Women’s weights in pounds: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185

  • 400m Sandwich Workout

    WOD: For Time-

    400 Meter Run

    3 Rounds of:
    15 Clapping Push Up
    30 Double Under

    45 Sit Up

    400 Meter Run

    Double unders became 5 for 1 sub on the 3rd round, Clapping push ups became hand release push ups midway thru 2nd round.

  • CFSH WOD Workout

    Buy-in:
    5/3/1 Press
    65%x5, 75%x5, 85%x5+ (105,120,135x3x1x1)

    WOD
    Snatch Balance 1-1-1-1-1-1-1
    135x5, 140x1, 135

    -Cash Out-
    As Many Rounds as Possible in 6 Minutes:
    10 Box Jumps
    8 Pushups
    6 Hang Power Snatch 115/75

    4 Rds + 17reps

  • 400m Sandwich Workout

    WOD: For Time-

    400 Meter Run

    3 Rounds of:
    15 Clapping Push Up
    30 Double Under

    45 Sit Up

    400 Meter Run

  • 06-09-11 Workout

    Warm-Up: Joint Mobil­ity fol­lowed by
    2 Rounds
    10 Squats
    10 Pull-Ups
    10 Lunges
    10 Sit-Ups

    Bench­marks:
    1000m Row (3:35)
    400m Run (1:22)

    Work: 3RM Back Squat
    3,3,3,3,3 (185lbs)

  • 6-8-11 WOD Workout

    Back Squat 5RM
    Then: 10 min AMRAP
    10 SDHP 75/45
    10 Push-Press 75/45
    10 Box Jump 24/20

    Backsquat 5RM was 115 altough I got 125 up 4 times and 135 up once.
    6 and 2/3 rounds and jumped on a 24" box.

  • 06-09-11 WOD Workout

    Shoulder Press 3.3.3 45-55-65 ((65 3repMAX)) Woop Woop

    Then:

    15 min AMRAP

    5 HSPU mod@bands

    10 Ring Dip mod@bands

    20 Wallballs 20/14 tried to hit 10' mark but it was barely happening today, more like 9'

  • Squat Clean Rope Climbs Workout

    ME: Back Squats 75% 1RM
    5 sets 2 reps of 195

    5-4-3-2-1
    165 squat clean
    15 rope climbs