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

  • C2B Pull-Ups, Box Jumps, GHD Sit-Ups Workout

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

    Chest-to-Bar Pull-Ups (green and blue band)
    Box Jumps, 20"
    GHD Sit-Ups

  • CFBB WOD Workout

    Strength
    Bench Press 3-3-3-3

    185/190/195/200 5 LB. PR

    Conditioning
    12 Minute Ladder
    10m Overhead Lunge (35/15)
    1 Burpee
    10m OH Lunge
    2 Burpees
    10m OH Lunge
    3 Burpees
    Etc. *Continue as far up the ladder as possible until 12 min is up.

    Score- 11 Rounds plus 7 Burpees

  • CFE marathon day 12 Workout

    10K @ 85% 5k pace

    10k in 56:30

  • Outlaw 121127 Workout

    BB Gymnastics (sick yesterday, so did the BB from then instead)

    Snatch - 10 x 1 @ 80% (155lb) Felt good

    C & J - 10 x 1 @ 80% (235lb)

    Strength

    1) Back Squat:
    -Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)
    - 315lb Felt fairly light

    -Rest exactly 2 minutes.

    -Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)
    - 335lb felt very heavy. Made all reps

    2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds.
    - Skipped due to increased reps in the BB portion for today

    Conditioning

    2 min ME Row for Calories
    - 55 Cal

    -rest 1 minute

    4 min AMRAP of:
    15 Pushups (hand release)
    10 T2B

    • 3 rounds + 12 reps

    -rest 1 minute

    4 min AMRAP of:
    15 Jumping Squats 45#
    10 Pullups

    • 3 rounds + 17 reps

    -rest 1 minute

    2 min ME Row for Calories

    • 42 Cal

  • Death by 10M Workout

    Pre-WOD:
    1x20 Back Squat (Add 5% On Last Weight Used)

    WOD:
    "Death By 10M"
    - Minute 1 ... 10M Shuttle Sprint
    - Minute 2 ... 20M Shuttle Sprint
    - Minute 3 ... 30M Shuttle Sprint
    ... etc.
    Until cannot complete shuttle run ladder within 1 minute cap.

    Post-WOD:
    100 Sit Ups

    125# for 20 reps, 10 rounds of the shuttle sprint. Last time I did 7, so this was an improvement. I had some time left before round 11 but I was spent!!
    100 situps in 4 minutes flat - 50 - rest- 25- rest- 25

  • 5 Mary + 10 Cindy + 15 MU Workout

    M/ 38/ 135 lbs/ 5'-6"
    I did this one last night in the gym.. my body was a bit beaten up, but after a little warm up it felt o.k.. My ankle is so stiff and tight and hurts, but after the pistols it seemed like they felt better.
    5 round of Mary - I broke up the last set of pullups to minimize the fatigue going into the 10 rounds of Cindy.
    I was doing all movements to FULL ROM, especially the pullups.. ALL the way down.
    MUs were tougher this time.. I had a couple fails. I did them in 3,3,2,2,1,2,1,1

    Last time I did this on July 26, on vacation, with rings only, and got 19:50 BIG improvement.
    GREAT WOD

  • Deadlift/Burpee Couplet Workout

    Skill
    Hit an 100 Double Under PR yesterday!
    3x20 Unbroken Weighted Hand-release pushups 10kg (45s rest)
    10 minutes of Handstand Walk practice

    Strength
    5x3 Overhead Squats 52.5 kg (3mins rest)

    WOD
    12 min AMRAP of:
    7 Deadlifts (80kg)
    25 Burpees
    I kept a constant pace throughout and I did not sprint. My shoulders really started hurting after the first three rounds!

  • crazy eight Workout

    Crazy 8 Tabata

    Tabata rounds of: (8 sets of each - 20 sec work/10 sec rest)

    jumping jacks
    squats
    pushups
    crunches
    burpees
    dips
    shoulders
    wall sits

    Time: 32:00

  • Φιλιππος 2 Workout

    Κτημα Συγγρου

    http://www.endomondo.com/workouts/251845279/2853730

  • KB Swing/HSPU/T2B Team Triplet Workout

    Skill
    Max Pullups - 47 PR
    7-rep PR!
    3x15 Unbroken Wall ball Situps 8kg (30s rest)
    Front Lever Progressions

    Strength
    5x1 Three Position Snatch 50kg (about 60s rest)
    This was fun.

    Endurance
    4x600m Run (2mins rest)
    2:17 - 2:33 - 2:53 - 2:58
    My running was just awful today and I was going too slow!

    WOD
    Three rounds for reps of:
    1min T2B
    1min HSPU
    1min KB Swings (28kg)
    The HSPU felt pretty good and I went kipping all the way. The T2B were the ones that slowed me down the most and also my transition times were kind of slow. Good day!