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

  • 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.

  • 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

  • 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.

  • 2-23-11 WOD - Burpees, KB Swings, 400m Run Workout

    3 Rounds

    10 Burpees

    20 KBS 1.5/1p

    400m run

    Felt pretty good again today...I can hardly believe the difference between today and two weeks ago. I was able to keep my pace steady, and didn't have to interrupt my sets too many times. I can really feel my lungs opening up, and my endurance growing...feels great. I'm excited about slowly clawing my way back towards my potential.

  • Deadlift, Wallball, Lunges Workout

    Five rounds for time of:

    10 Deadlift, body weight
    20 Wallball, 20 lbs / 14 lbs
    30 Lunges

  • HOME WOD Workout

    25 HSPU
    25 Dumbbell Front Squats (#45)
    25 Kettle Bell Swings (2 pood)
    25 Hand Release Push Ups
    25 Ab Mat Situps

  • Double Unders, Wall Balls and Box Jumps Workout

    100 Double Unders
    50 Wall Balls (20 lbs)
    50 Box Jumps (24")

    3 Rounds

  • La 3.1. Workout

    Espoossa Katrin kanssa tehty.

    Ensin teeenattiin käsilläseisontaa hyvä tovi.

    OTM 40
    1. 10kcal soutu vaihtui 25 DU kun soutulaitteet oli wodissa käytössä
    2. 10 kbs 24kg
    3. 10 burpee
    4. 10 wall ball
    5. 10 box jump
    6. 5 power clean 45kg
    7. 6 stoh 45kg
    8. rest

    Tosi kiva!! Yhdessä meni aika tosi nopeasti.

  • Burbees, KBSs Workout

    4mins 100% effort
    10 burpees
    10 KBS 2/1.5pd

  • 30:60x10 Workout

    30 seconds on, 60 seconds off, 10 rounds
    Set treadmill at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

    Did a pace of 6:49 with the treadmill set to a 12.0 incline. I appreciated every second of rest.