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

  • wall climbs Workout

    30 Burpees

    30 Power Snatch #75

    20 Wall Climbs

    30 Squats #75

    30 Burpees

    Those wall climbs killed me but fun none the less

  • CFFB Mix n' match 10/20/11 Workout

    SWOD
    Bench Press 3 @ 155(70%), 3 @ 185(80%), 3 @ 205(90%)
    *percentages are off of 1 RM
    Dips 3 x 15 (1 min rest)

    I decided to really push myself on the bench. 205 is a new PR, previously it was 200 for 2reps.

    +
    DWOD
    Russian Stim

    Complete 3 rounds:

    2 Squats @ 250 (85% of 1 RM)
    Rest 2-3 minutes
    2 Squats @ 250 (85% of 1 RM)
    Rest 2-3 minutes
    8 Power Cleans @ 150 (80% of 1 RM) - 30 sec rest between reps
    Rest 2-3 minutes
    8 Power Cleans @ 150 (80% of 1 RM) - 30 sec rest between reps

    *Rest 3-4 minutes between rounds

    I didn't do the whole thing. I wound up cutting out the last round. This WOD was running at about an hour and I didn't want to spend the whole night out there.

  • Upper Body Tuesday Workout

    4 rounds for time:

    300m row
    10 hspu
    15 ring dips
    20 hrpu
    100m plate carry (25#)

    Still don't have good enough ROM in my hspu's.

  • Battle of the Beaches WOD 2 Workout

    WOD 2

    50 Pull Up's for time
    2:00 Cap

  • Call to Arms WOD 8 Workout

    Seated Hammer Curls:
    - 20kg x 5
    - 22kg x 5
    - 24kg x 4
    - 16kg x 10

    Dumbell Seated Tricep Press (Palms down)
    - 10kg x 10 x 3

    Preacher Dumbell Curls with Bottom Range of movement afterburner:
    - 16kg x 10, 7kg x 10
    - 20kg x 10, 8kg x 10
    - 24kg x 8, 8kg x 8

    Push Ups (Hands in close, arms touching body throughout):
    - 5 slow full range into 5 with 2-3sec pause at bottom into 5 quick ones
    - 5x5x5
    - 5x5x3
    - 5x5

    Standing Ezi-Bar Curl:
    - 30kg x 10
    - 35kg x 10
    - 20kg x 3rounds (3 x full range into 3 x bottom half into 3 x top half)

    Dips (3 x full ones into 3 x bottom half into 3 x top half):
    - 3 rounds
    - 2 rounds + 3
    - 3 (1 rep = 5sec lowering followed by quick push up and quick full dip)

    Hang Power Clean Practice:
    - 20kg x 5
    - 40kg x 5
    - 60kg x 5
    - 80kg x 1
    - 60kg x 10

  • 11.18.11 Drop it Like its HEAVY Workout

    MORE squats...this is beginning to get difficult! Goal work up to 1x5@185

    4x5@145 (all box, need to work on not de-loading so much)
    3x5@155
    2x5@165
    2x5@175 - second set started to feel HEAVY
    1x5@185 - first 3 were fairly easy, paused to re-catch my breath, just like Los said, BAD idea. Squeezed the last two out but it was rough.

  • Double 4 min AMRAP Workout

    4 min AMRAP:
    8 hang squat cleans (60-70 % 1RM)
    24 double-unders

    Then rest 1 min
    Max sit-ups in 1 min
    Rest 1 min

    Then 4 min AMRAP:
    8 hang squat cleans (same weight)
    24 double-unders

  • 5X3 Vertical Clean off High Boxes (at Hip) + 1 Split Jerk Strength

    – heavy but fast, rest 60 sec.

  • Innerfight Workout

    15 Wide Arm Pull Ups
    15 Clean and Press (40kgs Men)
    15 Squats (40Kg)
    250m Row
    10Wide Arm Pull Ups
    10 Clean and Press (40kgs Men)
    10 Squats (40Kg)
    250m Row
    5 Wide Arm Pull Ups
    5 Clean and Press (40kgs Men)
    5 Squats (40Kg)
    250m Row

  • Run, Pull, Push Ladder Workout

    10 rounds

    Round 1:-
    Run 200m
    1 pull up
    2 push press 30/20 kg

    Round:-2
    Run 200m
    2 pull up
    4 push press

    Round:- 3
    Run 200m
    3 pull ups
    6 push press....

    Continue for 10 rounds

    Round 10:-
    Run 200"
    10 pull ups
    20 push press