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

  • 3 "Short" WODs Workout

    WOD 1
    Flight Simulator
    5-10-15-20-25-30-35-40-45-50-45........5 double unders
    All reps must be unbroken, rope must stop between sets. Example: 5 doube unders, stop rope, 10 unbroken double unders.

    WOD 2
    3 rounds
    10 Turkish Get Up (1.5 pood)
    10 Wall Climb with hspu

    WOD 3
    30 Pull Ups
    30 Pistols ( Modified using wall)

    Time 01:13:00

  • Strict Press - Push up Workout

    This is a Tom Hooton original, and one of my personal favorites

    7 rounds for time:
    21 strict press (75#)
    21 Push Up w/ hand release

  • Hang Clean - Thruster Workout

    5 rounds for time:

    7 Hang Clean (135#)
    7 Thruster (135#)

    *spent way, way too much time standing over the bar trying to catch my breath.

  • Mountaineer WOD Workout

    50 Pull UP
    100 Double Under
    25 Thruster (95#)
    50 Boxjump
    25 Hang Clean (95#)
    100 lunges (50 each leg)
    25 Snatch (95#)
    100 Double Under
    50 Pull up

  • Office tabatta push up Workout

    Stuck at the office, can only do tabatta push up

    all eight rounds at 15 reps

  • Push Press - KBswing Workout

    5 Rounds for time
    12 Push Press (115#)
    21 KBswing (1.5 pood)

  • 02-14-11 WOD CFSC Workout

    20 min AMRAP

    5 Thrusters 95/65

    7 Hang Power Cleans 95/65

    10 Sumo Deadlift High Pull 95/65

    100m run

    (( 3@ 60lbs; 2 2/3+4@ 50lbs ))

  • 3x5 squats; Clapping Push-Ups/DUs Workout

    Strength: Back Squats 3 x 5

    WOD:
    3 rounds for time:
    -15 Clapping push ups
    -30 Double Unders

    Post WOD:
    AQAP:
    -15 Knees to Elbow
    -30 Sit ups
    -15 Knees to Elbow

    WOD: 3:41
    Strength: 165-175-185

  • Minga's Sun Ses Workout

    Aim is to do allwork below at 80% and maintain

    8min AMRAP:
    - 5 x Burpee
    -5 x 32" Box Jump
    - 5 x Pull Ups
    - 5 x 32kg KB Swing (use 24kg KB next round, then back to 32kg etc)
    - 6 rounds + 5 pull ups

    Rest 4mins

    2 Rounds: 2min Row (1:50ish / 500m) + 2mins Run (15km/h)

    Rest 4mins

    8min AMRAP:
    - 5 x Burpee
    -5 x 32" Box Jump
    - 5 x Pull Ups
    - 5 x 32kg KB Swing (use 24kg KB next round, then back to 32kg etc)
    - 5 rounds + 3 swings

  • 3x5 squats; Clapping Push-Ups/DUs Workout

    Strength: Back Squats 3 x 5

    WOD:
    3 rounds for time:
    -15 Clapping push ups
    -30 Double Unders

    Post WOD:
    AQAP:
    -15 Knees to Elbow
    -30 Sit ups
    -15 Knees to Elbow

    Felt good on the strength...I was satisfied w/ how deep my squat was getting and my overall form. The metcon was a little tougher...double unders were a little frustrating at first and clapping push-ups were NOT happening today. The alternative were push-ups w/ full release at the bottom. Push-ups in general are not my thing, so that took a while too. I wasn't really pleased with my time but happy that I got it done with double unders and all my push-ups were from my toes.