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

  • Press Complex Workout

    Prep
    Deadlift Strength Building
    - 10 reps @ 135lbs
    - 8 reps @ 225lbs
    - 5 reps @ 275lbs
    - 1 rep @ 315lbs

    Workout
    3 rounds of increasing weight (75, 95, 115lbs):
    - strict press @ 5 reps
    - push press @ 4 reps
    - push jerk @ 3 reps

    Results
    Nice work on the shoulders and back.

    Notes
    The is the first day I have ever officially pulled 315 on deadlift! I'm a little stoked about it. The press complex is being to be one of my favorite strength workouts. I have seen gains in a lot of areas since focusing my attention to working on the shoulders (duh right?).

  • Leg work HQ WOD TUESDAY 130723 Workout

    For time:
    205 pound Front squat, 20 reps
    30 Box jump, 30 inch box
    40 Kettlebell swings, 1.5 pood
    50 Wall ball shots, 20 pound ball

  • Clean work HQ WOD MONDAY 130715 Workout

    Three rounds for time of:
    135 pound Hang power clean, 15 reps
    15 Burpees

  • Killer Trap Workout Workout

    3 Rounds, no time element.

    15 dumbbell upward row 50 lbs
    15 dumbbell shrugs 50 lbs
    15 barbell shrug 45 lbs
    15 side laterals 10 lbs
    15 behind the back barbell shrugs 45 lbs

  • Thursday Workout

    Warm up

    4 rounds of:
    Toes to bar, 10 reps
    40kg deadlift, 3 reps

    WOD for time:

    run 800m

    10 rounds of
    40kg clean and jerk, 10 reps
    Hand release push ups, 10 reps

    then run 800m

  • 0600 CF Undisclosed Day 37 - Triple 7 Workout

    20 Min AMRAP
    7 Squats
    7 Pushups
    7 Burpees

    Did 19 Rounds plus 15 reps

    Did 17+15 rounds in the same WOD on 24 June 13. Solid upgrade after a month. Kept up a round a minute until about 11 rounds in.

    Did some toe to bar practice beforehand.
    Did a 30 sec L-hang afterwards. I think I might start doing that every day for a bit.

  • Squats/abs Workout

    100 squats--7:00
    Ab ripper X2 (16m)
    233 lbs

  • run Workout

    2.5 mile rum
    10 x 3 pause squats at 65#

  • Down Pyramid Workout

    Prep
    15 min. jog on the treadmill
    5 min. walk on the treadmill @ 18% incline

    Workout
    5 rounds of decreasing reps each round:
    - Handstand pushups (10, 8, 6, 4, 2 reps)
    - Wallballs @ 14lbs (20, 16, 12, 8, 4 reps)
    - Burpee box jump overs @ 24" box (10, 8, 6, 4, 2 reps)
    - Ring dips (20, 16, 12, 8, 4 reps)

    Post-Workout
    5 strict pullups EMOM for 10 min.

    Results
    22:13 - Got some good work on the shoulders and upper arms.

    Notes
    After a heavy leg day yesterday, this was a great workout to loosen up the legs. This was a nice body weight workout.

  • 22 minutes treadmill S2O work Workout

    22 minutes on treadmill for distance: 2.70 miles

    Shoulder to overhead
    SP 45/55/65/75/85/95
    PP 105/115
    PJ 95/105/115/135 5x1@ 135