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

  • 40 day program - day 1 Workout

    2x5 of:
    A1. Front Squat: 135#
    A2. rocks
    B1. Press: 115#
    B2. rolls
    C1. deadlift: 205, 225 - use 225#
    C2. cross-crawl
    D. 3 sets of farmer's carry 70# DB down and back.

    E. 3rds for time:
    300m row
    5 strict pullups
    down and back spiderman crawl
    -7:45
    rd1: 2:23. row sub 1:30, pu ub
    rd2: 2:33, row sub 1:35, pu ub
    rd3: 2:47, row just above 1:35. pu 3-2
    -pull-ups very tough with heart rate up

  • 3 5' AMRAPS - WBs & DUs, Pull & Burpees, Push & Lunges Workout

    5'
    10 Wall Balls
    30 Double Unders - 3 + 25
    2' break
    5'
    12 Pull Ups
    12 Burpees - 3 +16
    2' break
    5'
    12 Push Ups
    12 Lunges - 4 + 12

  • CF Santa Clara Workout

    8 Back Squat (Used 83# bar)
    4 Rope Climbs
    rest 2min
    5 rounds

    Did about 3/4 up the rope each round. I was happy that I was able to climb the rope. It was my first time ever trying it. Almost finished round 3 when I had to leave to take JJ to the ER for his eye injury.

  • MGW Row, burpee over bar, c&j, c2b Workout

    Warm-up
    5 min row en equipos de 2, mientras 1 hace 100m de remo el otro hace la plancha
    Skill:
    4 rondas
    Shoulder mobility con elastico 12 rep
    pelvis hacia arriba con una pierna 8 rep
    Press con mancuerna auna mano con una rodilla en el suelo, 40lb, 6 rep
    WOD
    3 rounds 20'' on 40'' off
    row for caloris
    burpee over bar
    c&j (40kg)
    c2b
    (40-36-34=110reps)

  • 02.25.2014 Workout

    Strength / Skill:
    - Work Up to a Heavy Jerk

    WOD - For Time:
    3 Rounds:
    - 5 Dead Lifts (225#/185#) 165#
    - 5 Box Jumps (30"/24") RX
    - 100 DU's (Wen to singles after 40 DU)
    3 Rounds:
    -5 MU's (Mod: 5 Pull Ups + 5 Ring Dips) Used Light band
    -5 Deficit HSPU (Mod: HSPU or Proper Level Mod) Used Box
    - 50 O/H Medicine Ball Walking Lunges (20#,14#) RX

  • Day 45 Workout

    10 minutes of Turkish get-ups (3/4 p and 1 p)

    For time:

    8 rounds of:

    Row 500M (rest 2 minutes between runs)

    30:45

  • Run Workout

    Lift
    165-175-185-195 backsquat 7-5-5-3 reps
    225 deadlift 3x5

    Then run close to 5K before the dog got tired.

  • Track (Sprinting Drills, Sprints, Javelin, Running) Workout

    Track & Field
    6 Laps of the Infield + Dynamic Stretching (Warm-up)
    Low Back Rehab Exercises
    6x30m 5kg Sled Resisted Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2)
    4x50m 5kg Sled Resisted Sprints
    2x60m Sprints
    Javelin Throws (standing, 3-step cross)
    3x200m Runs at 33-34 seconds (100m walk back as rest)
    Gymnastics (Some Handstands, Half-Tabata Hollow Rocks)
    2 Laps of the Infield + Static Stretching + Foam Rolling (Cooldown)

  • CFDFB AM Workout

    20' AMRAP

    1000m row
    then:
    3 thrusters
    3 pullups
    3 box jumps
    increase by 3 reps each round

    7+59 (300 reps; 11 box jumps into round of 24)

  • EMOM (about) alternating odd: Bench Press x 5, even: Back Squat (box squat) x 5 Workout

    EMOM (about) alternating
    odd minute: Bench Press x 5,
    even minute: Back Squat (box squat) x 5
    Bench Press (95 warm up, 115, 135, 155x2, 165 x 3)
    Box Squat (95 warm up, 135, 155, 166, 175x2, 185 x 3)
    Felt a bit sore and run down from the last workout and from all the weekend's construction. Shoulders and upper back were really sore, not legs though so I did the squat for sure.