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

  • BE - EAST SWEAT SESH Workout


    APRES WORKOUT

    10 min Dynamic Warm Up

    3 stations, 4 ppl per station, 10 mins per station 2 mins b/w

    RUN & DUMP
    CURVE
    .03 / .05 / .07 / .09 / .07 / .05 / .03
    MB BOULDER HOLDER LAPS
    2 / 4 / 6 / 8 / 6 / 4 / 2
    10 mins

    WAM BAM SLAM
    DL ROPE SLAM
    20 / 30 / 40 / 50 / 40 / 30 / 20
    DBL MINI BAND SQ JUMPS
    10 / 15 / 20 / 25 / 20 / 15 / 10

    TWIST & SHOUT
    Sup BB hold Alt Leg Lift ( / )
    10 / 20 / 30 / 40 / 30 / 20 / 10
    Dowel Hollow Hold
    10 / 20 / 30 / 40 / 30 / 20 / 10

    Partners swap exercises after completing distance/reps

    THEN. BRUNCH.

  • CFW - 30Jan12 - Lis D's baby WOD Workout

    Today is Lis. D’s last day before she has her baby girl. We are so proud of her!!!!!
    WOD:
    3 Rnds
    Max Rep Low Bar Back Squat @ 50% of your 1 RM. - couldn't remember my 1RM low bar back squat so I did 105# for the max rep. . .

    Rest 2 min

    Followed by:
    9 Rounds of:
    9 Ring Row
    9 ABMAT
    9 Squat
    9 Lunges
    You must hold a 20/14lb Med Ball for the entire WOD. Where you hold it is up to you.

    This one was more deceiving than it looked!! FULLY INVERTED RING ROWS SUCK!

  • CFW - 28Jan12 - Team wod! Workout

    Team WOD
    20 minute AMRAP
    Partner 1 - hill sprint then finish with 10 slam balls (must run with the slamball @ 20#)
    Partner 2 - AMRAP
    5 wall balls, 7 pull ups, 9 box jumps 20"

    I was partnered with Matt, we hit 15 rounds RX

  • 01.30.12 WOD Workout

    20 min AMRAP

    10 Goblet Squats 1.5/1p @1.5 Pood

    10 KBS @1.5 Pood

    10 Box Jumps 24/20

    200m Run

  • "Desforges" Workout

    Five rounds for time of:
    225 pound Deadlift, 12 reps
    20 Pull-ups
    135 pound Clean and jerk, 12 reps
    20 Knees to elbows

    scaled to "pack" member by brand x

    185 DL

    95 C&J

  • back squat & rope climb Workout

    For time:
    75 pound Back squat,40 reps
    13 foot Rope climb, 5 ascents
    75 pound Back squat, 25 reps
    13 foot Rope climb, 4 ascents
    75 pound Back squat, 20 reps
    13 foot Rope climb, 3 ascents
    75 pound Back squat, 15 reps
    13 foot Rope climb, 3 ascents
    75 pound Back squat, 10 reps
    13 foot Rope climb, 3 ascent

  • 10.07.11 WOD- GOOD LUCK Melyssa running The Chicago Marathon!!! Workout

    In the words of TMFK “It’s Deadlift Friday People”!!!!

    Deadlift 10.5.10.5.10.310.3.10.1

    10′s @ 50% of 1 RN or BW

    5′s @ 70% of 1RM

    3′s @ 80% of 1RM

    1 @ 90+% of 1RM

    Rest then opt.:

    15 min AMRAP

    3 BWDL

    30 DU’s

    200m Run

    I did 215lb for my 10's 275lb for my 5's 335lb for my 3's and 375lb for my 1. Then I did 275lb for my WOD and I got 7 2/3 rounds in. I think I could have done more but my calfs were cramping in the begining.

  • Row ball Workout

    Buy in: 400m row
    3RFT
    15 WB
    10 DB BSO
    Cash out: 400m row

  • Run / Power Clean Workout

    3 Rds - 21-15-9 of:

    400m run
    Power Cleans 135#

    For time.

    Good one - both palms have rips, so it was a bit painful, but I liked it.

  • 1-27-12 Workout

    OHS
    9 Sets of 3 Reps - 1 Minute Rest Between Sets