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

  • 2 mile run - CFE Workout

    Targeted 7 minute miles and finished just under that

  • Wednesday's WOD Workout

    Max rounds of 3...6...9...12... etc.
    10lbs. thrusters
    Pull-ups

  • Monday's WOD Workout

    TABATA or something else
    pullups - 4/2/2/2
    pushups - 5/7/8/7
    situps - 2/9/7/8
    squats - 13/10/9/12
    TOTAL - 107

  • Lots of new girls Workout

    7 Rounds

    5m sprint
    7 power clean 135/95
    5m long burpee jump
    7 kb swing 55/35

  • June 8, 2011 Workout

    5x3 Bench Press 135/155/175/175/185 (failed on 3rd rep of 185)

    WOD:
    3 Rounds, 3 minutes per round
    1 minute rest between rounds

    25 Burpees
    Max rep overhead Squats w/ time remaining
    (Rx 95)

    Ended up with 10 per round - the consistency makes me think that I wasn't working hard enough in previous rounds...

  • 5RM back squat & Pull ups, KBS, Push ups Workout

    First time since known about broken vertebrae that I did back squats, and felt pretty good.

    135x5
    185x5
    225x5
    255x5- Could have gone up, but played it safe with my back. Happy with that.
    280 is 5rm PR.

    Then,
    12 min AMRAP
    5 pull ups
    7 KBS-1p(first KBS since injury so kepts weight low)
    10 Hand release push ups

  • CFR-110608 Workout

    5x3 Bench Press to 95# - Did up to 75# on floor

    WOD:
    3 Rounds, 3 minutes per round
    1 minute rest per round

    25 Burpees
    Max rep overhead Squats w/ time remaining

    19-16-13

  • June 8, 2011 Workout

    WOD:
    3 Rounds, 3 minutes per round
    1 minute rest between rounds

    25 Burpees (did these regional stds)
    Max rep overhead Squats w/ time remaining
    (Rx 95)

    Results:
    Round 1: 35 OHS
    Round 2: 23 OHS
    Round 3: 15 OHS

  • 06-08-2011 WOD Workout

    Back Squat 5RM : 155lbs PR (That was my 1 rep max 6 months ago, so I'm glad I can do it 5 times now! Gotta continue to improve my back squat.)

    Then:

    10 min AMRAP

    10 SDHP 75/45

    10 Push-Press 75/45

    10 Box Jump 24/20

    ROUNDS: 6 1/3

  • 2-2-12 Lot-o-Deadlifts Workout

    Strength Progession:
    Deadlift: 1x5x135, 1x5x225, 1x5x315, 1x5x405, 1x2x425 - Note: All from the ground

    WOD 1: 3 Rounds for time Time: 9:10
    Deadlift: 3x10x315
    Box Jumps (30"): 3x10 reps

    WOD 2: 3 Rounds no time
    Deadlift: 3x5x355
    HRPUs: 3x21 reps

    Skill work: RIng Dips - did finally get the movement and was able to do sets of 6 to 8 by the end of training