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

  • Endurance Workout

    Amrap cindy in between runs

    6min amrap cindy (5 pull ups, 10 push ups, and 15 squats)
    800m run
    amrap
    400m run
    amrap
    200m run

    amrap

    blue and green band

  • Running and core work Workout

    Running and corework

  • Jump and Run Workout

    4 person team runs a 5k obstacle course in memory of charlotte's finest killed in the line of duty.

    Ellen

    Asian Flush

    Bigred

    TMFK

    Our team was named CFSC Cops and Robbers and we did incredible. For a team where half the people hate to run, we rolled through this.
    NICE WORK PEOPLE. Super proud to be part of an awesome team!!!

  • 08-05-2011 Deadlift, DU Workout

    Deadlift 5.5.5.5.5

    95#.115#.135#-stopped to receive coaching about upper back rounding.

    Then:

    3 Rounds of:

    10 Thruster 135/95

    50 Double Unders

    I sub'ed 115 DL for Thursters. Right Shoulder has not been feeling good, so I wanted to lay off putting anything overhead for a while.

  • Shoulders Workout

    Bear Complex - 20kg

    Barbell Press (behind the neck):
    - 20kg x 5, 40kg x 4, 50kg x 4, 60kg x 2, 50kg x 8, 40kg x 11

    Barbell Shrug + Dumbell Reverse Shoulder Fly:
    - 100kg x 5 + 12kg x 7 (each dumbell)
    - 110kg x 5 + 14kg x 7
    - 120kg x 4 + 14kg x 7

    Dumbell Shrug (one arm at a time):
    - 32kg x 5 (each arm), 36kg x 5, 40kg x 5

    Strcit Press: 30kg x 10
    Hang Power Snatch: 30kg x 10
    Squat Snatch: 30kg x 5
    Hang Power Snatch: 30kg x 15

  • WOD 8/9 Workout

    (Scaled to Pack)
    Row 30 Calories - 25
    30 Toes to Bar - 25
    30 Ring Dips - 25
    30 Lunges - 25
    30 Power Cleans (115/75) - 95#
    Run 800m

    Post time to comments.
    Complete in any order.

  • Grasshopper Workout

    WOD: For Time

    400 Meter Run

    30-20-10
    Box Jump/ jump over (24")
    Pull Up

    Sit Up

    400 Meter Run

    Post WOD
    1RM Weighted Pull Up (50lb)
    1RM Weighted Ring Dip (105lb)

  • 08.10.11 WOD Sprinting Day! Workout

    20 AMRAP

    100m Sprint

    20 Squat

    100m Sprint

    20 KBS 1.5/1pood

    w/ 20 Mountain Climbers every 5 minutes a total of 4

    TOTAL COUNT: 4 + 3/4 + 10KBS

  • 08.10.11 WOD Sprinting Day! Workout

    20 AMRAP

    100m Sprint

    20 Squat

    100m Sprint

    20 KBS 1.5/1pood

    w/ 20 Mountain Climbers every 5 minutes a total of 4

    Deceptively brutal. Nice WOD Dawn. I eeked out 6 3/4 Rds.

  • Hyvää huomenta Strength

    8,8,8,8,8,8