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

  • Team Workout Workout

    Warmup: Run down the block and back ~ .5 mile, movement specific warmups (press, HSPU, KBS, Box Jumps)

    Strength: Wendler Deadlift (De-Load Week)

    Technique/Position Work

    WOD: To break up how we like -

    Start with: 200-250 Burpees (50 each member)

    Immediately go to:
    100-150 HSPU (25 each member
    150-200 Box Jumps (40 each member)
    200-250 Kettlebell Swings @ 53# / 35# (50 each member)

    Immediately Finish With: 200-250 Burpees (50 each member)

    For time.

    Short Break.

    Finisher:
    Planks - 4 minutes any way
    Running - 2x each person - down to the end of the street and back ~ 1 mile per person total

  • Team Practice Workout

    Each Team member completed:

    40 wall balls
    30 KB Swing @ 70/53
    20 Burpee Pullups
    10 HSPU

    Finish with a team 400m XPO push

    all for time.

    done with dwight & brook Clasby & Laura Mazol

  • Clean and Jerk + Diane Ladder Workout

    Clean and jerk singles up to PR of 260lb

    WOD:
    3-6-9-12-15 of
    Deadlift (225#)
    HSPU (games style with plates/ab mat)

    Cash out: 100 double unders

    Time: 11:57

  • July 7th Workout

    1 Fit Mother
    Mob-Warm Up-
    WOD:
    20-15-10-5
    KB Swings
    200M Run
    Get Ups

    Core:
    Pelvic Floors- heel slides and bridges
    Hamstring stretching and neck relaxing

  • 1 RM Squat Clean Workout

    a solid 205

  • CFFB, one day late Workout

    Collegiate SWOD
    Power Snatch 2 RM (160), 3x2 @ 90% of 2 RM (145)
    Previous 1RM for power snatch was 155, today I did 160 for 2RM!

    WOD
    Complete:
    You have 7 mins to perform max reps of overhead squats. Use the weight from your last set of power snatches completed in SWOD ( I did 13 @135#)

    rest 3 minutes..

    You have 7 minutes to find your 1 RM weighted pull up or chin up.
    45#

  • Never Quit Workout

    PreWOD:
    Deadlifts (add #10 to 1RM)
    5 @ 75% - 225
    5 @ 80% - 245
    5 @ 85% - 265

    WOD - 15 min cap
    Reverse Ladder
    10-9-8-7-6-5-4-3-2-1

    BW Sumo deadlifts
    Knees to elbows
    Burpees

    Time 9:15

  • CFFB 7/7/12, T. Rice Conditioning Test Workout

    SWOD: rest

    WOD:
    T. Rice Conditioning Test
    Complete:
    Three (3) 300 yard Shuttle Runs
    Rest 5 minutes between efforts.

    *You have two choices: Six (6) 50 yard shuttles or Five (5) 60 yard shuttles.

    To Pass Conditioning Test:
    *less than 200 lbs - 60 seconds and below
    *200 lbs-250 lbs - 65 seconds and below
    *greater than 250 lbs - 70 seconds and below

    I did(6) 50yd runs.
    First Attempt: 1:05, fail
    Second Attempt: 0:39 (I don't count this as a pass, I have a hunch that I only did 4 runs instead of 6.
    Third Attempt: 1:36, Fail. Would have been a bit faster but I almost puked when I turned for my 6th run.

    I decided to finish it off with 100yd walking lunges (94 lunges)

  • Overhead Squat Workout

    a. 12 minutes - find a heavy OHS

    Boom - I worked up to 75kg (body weight) completed 3 reps

    b. 21-15-9
    OHS @60% of max (did it at 40kg)
    Burpees
    TTB

    35 strokes on the rower between sets

  • PSKC Comp Class - 7.10.12 "Taste of the Games" Workout

    Class will be at 4:30 on Tuesday.

    This class is actually a friendly mini competition with 3 events based off the recently released games workouts:

    Event 1)
    Max GHD slamball throw for distance (14/10)
    - you will get 2 attempts each

    Event 2)
    Suicide-Style Shuttle run for time on turf

    Event 3)
    3 rounds for time:
    + 8 Ground to overhead (clean/jerk, snatch, split snatch) 115/75
    + 7 C2B Pull ups
    + Stoplight run