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

  • 1 Bar of Death Workout

    “1 Bar of Death”

    10-9-8-7-6-5-4-3-2-1

    Deadlift 125/85

    Push Press 125/85

    Overhead Squat 125/85

    OMFG! I did 125 lbs. on everything. That was one of the toughest workouts I can remember. Deads, and push presses were easy-ish, but following them with OHS was insane. I can barely lift my arms over my head today...shoulder girdle feels like it went through a meat grinder. With the exception of hero WOD's, I don't ever remember taking this long to do a workout. Punishing, humbling, and exhausting are all words that come to mind for this one.

  • 3X3 Snatch Balance Workout

    Progressive

    95, 135, 165, 185

  • Front Squats and Double Unders Workout

    15, 12, 9, 6, 3

    front squats @ 135#

    double unders

  • Jackie Workout

    Jackie
    1000M Row
    50 Thrusters 45/30
    30 Pull Ups

  • Fight Gone Bad Workout

    In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We're doing the 3 round version. The stations are:

    • Wall-ball: 20 pound ball, 10 ft target. (Reps) 14lb
    • Sumo deadlift high-pull: 75 pounds (Reps) 1 round@55/2@35
    • Box Jump: 20" box (Reps)
    • Push-press: 75 pounds (Reps)45lbs
    • Row: calories (Calories)

    The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

  • AB blowout Workout

    30 sec max cal

  • KB Swings and Double Unders Workout

    50, 40, 30, 20, 10

    KB Swings @ 1.5 pood
    double unders

    I had to switch to 1 pood at 10 left in the 30

  • 3X3 Back Squats Workout

    Progressive

    225, 275, 305

  • CFFB 09.20.11 Workout

    Offseason

    Bench 3x5
    185#, 205#, 215#
    (This was waaaaay light. I haven't benched for a couple years, so I wasn't sure where to start....now I know)

    One Minute On...One Minute Off...for 10 minutes.

    30 KB Swings - 2 pood

    *You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
    *Perform this workout one minute on and one minute off. Total time is 10 minutes. One Minute On...One Minute Off...for 10 minutes.

    I used 1.5 pood. My grip was shot from yesterday. Broke in the last two rounds, and didn't make it to 30 the last round. I am shamed.

  • Clean, bench, OHS Workout

    Clean, 1 rep 80kg
    Bench press, 1 rep 90kg
    Overhead squat, 1 rep 60

    BW- 75kg