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

  • 18MAA2015 Workout

    AMRAP in 5′ of
    150 Double Unders
    1 Squat Cleans + 4 Front Squats
    - Rest 5 minutes

    AMRAP in 5′ of
    400m Run
    1 Thruster + 4 Push Presses
    - Rest 5 minutes

    AMRAP in 5′ of
    150 Double Undes
    Clusters

  • 3 Clean & 2 Jerk Strength

    4 rounds of

    3 Cleans + 2 Jerks for 3 times

    3 min rest in between rounds

  • 6.2 Workout

    5x5 back squat (#105)

    7 rft
    7 front squat (#58)
    7 burpee
    200 m run

  • 800M Repeats Workout

    Three rounds for time of:
    Run 800 meters
    Rest 2 minutes

    3:59 3:49 3:56

    First time I've gotten all 3 under 4 minutes since probably HS. I know it's not fast, but then again I've stopped worrying about what's "fast" or "heavy" for elite xfitters and athletes. Right now, I'm just focused on being fast for ME, and this is.

  • CF402 120509 Part B Only Workout

    WOD
    4 Rounds (30 sec work/30 sec rest)
    Box Jumps (30/24)
    Burpees
    Double Unders (5:1 Singles)

    Box Jumps: 20/28/22/21 (used retaining wall as box, assuming wall was 24")
    Burpees: 9/8/8/7
    Double Unders: 5/5/11/13 (Tried double unders first two rounds...switched to singles last two rounds)

    Total Reps:

  • Rack of Ribs Workout

    Round 1
    50w25r
    1.Step ups
    2.Battling ropes
    3. One arm alternating swing 53lbs
    4. Dbl kb push press 44lbs
    5. Butchers 155lbs

    Round 2
    50w20r
    Same as round 1

    Round 3
    50w15r
    Same as first 2 rounds

  • Back squat Workout

    5x1 @ 100% 1 rm

    365x 5

  • Snatch box jump Workout

    10 rounds for time

    3 Power snatch @40/30
    12 box jump @24"

    Performed after a massive week of weight. Hugely fatigued

  • Sits Workout

    50-40-30-20-10

    Squats
    Sit-ups

  • Run / burpees / pushups / situps Workout

    2.5 mile run

    Every two minutes, stop and perform 10 pushups, 10 burpees (alternating sets) until the entire WOD is complete.

    Half way through, stop and perform 50 situps