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

  • CFSH WOD Workout

    -Buy In-
    Coaches’ Dynamic Warm Up

    WOD
    4 Rounds For Time Of:
    20 Single Arm Dumbbell Snatch Alternating (60#)
    400M Run
    50M High Low Walk (1.5 pood KB)

    -Cash Out-
    20 Reps Of Your Weakness
    -Unbroken Wall ball

    350 DU's hit 71 UB.

  • WOD "Weighted Step Ups / 45 Sec x 15 Sec Circuit Workout

    Warm up

    5-4-3-2-1

    Pull-ups
    Goblet Squats (35lb KB)
    GHD Sit-ups

    400m Row

    WOD

    A) Weighted Step ups

    4 sets of 8
    Rest 2 min between sets
    -Score is Max weight on last set

    *** didnt know where I would be on this... feel like I could have done 10-20 more pounds total.

    B) 6 Sets

    45 Sec Rotational Ball Slams (20lb Ball)
    15 Sec Rest

    45 Sec 1 Arm KB Standing Lunges
    15 Sec Rest

    Total Score 95/156

  • Row 5x500 Workout

    5x Row 500m with 5 min breaks in between.
    1:49.7, 1:59.9, 2:01.9, 2:09.2, 1:58.5

    Strength:
    Front Squat
    Warm Up set of 5, 3, 2
    Work: 3x3

    Warm up - 5x75, 3x95, 2x125

    Work - 3x145, 3x145, 3x155

  • Core Workout

    3 rds
    10 v-ups
    10 arch rock
    10 hollow rock

  • Fast and Frenetic Friday Workout

    Great WOD this morning. Loved it ...mostly because I finally figured out overhead squats. Something happened midway through the first round where my brain kicked in and fully understood exactly where the bar should be (over my ankles) and BOOM, 95 lbs felt like 65. After that 'realization', I only had to put the bar down 1 time on OHS' during the entire WOD.

    Warm Up:
    2x
    15 Sit Ups
    10 Squats

    Then, work toward getting to 95 lbs OHS.

    Mobility:
    Shoulders on band

    MetCon:
    15 Minute AMRAP
    15 Overhead Squats @ 95 lbs
    30 Lateral Jumps (over the bar)
    45 Sit Ups

    (rounds were 4, plus 1 OHS)

  • Done with DUs Workout

    Yeah, might be done even bothering with DUs during a WOD - not to say I'm done practicing and working on them - they're just ruining WODs to the point that I don't get anything from the workout itself. Basically, if you spend 9 minutes of a 12 minute AMRAP missing DUs, you're not really getting a good workout in.

    Warm Up:
    2x
    10 Push Ups
    15 Squats
    Burgener

    Mobility:
    Calves on wall
    Roll shoulders

    Max Effort:
    Power Snatch
    10 minutes to get a 1RM
    135 lbs (missed 3 times at 140 lbs for a PR)

    MetCon:
    12 minute AMRAP
    25 Double Unders
    20 American Kettle Bell swings at 53 lbs
    15 Toes to Bar

    (3, plus 9 DUs)

  • Push jerk 10 min otm Strength

    3 push jerk every minute for 10 minutes

  • No shoulder Workout

    8 backsquats. 60kg
    10 T2E
    10 boxjumps
    10 verticsl row
    10 GHD
    50 DU

  • X-Train TRX Strength Workout

    X-Train TRX Strength

  • Leg It Out Workout

    Dead Lifts: 1 Rep was heavy single, approx. 90% of 1rm.... Haven't 1RM'ed DL since Jan when I was at 195.

    1 Rep (90% Max Weight) 185#
    10 Reps (75% Max Weight) 140#
    1 Rep (90% Max Weight) 185#
    15 Reps (65% Max Weight) 120#
    1 Rep (90% Max Weight) 185#
    20 Reps (55% Max Weight) 100#
    Deadlifts felt good - last 185# kinda felt heavy, but not bad at all.

    3 X 400 Meter Sprints
    w/2 Minute Rest between Runs
    -----Jelly legs kicked in... My runs were not pretty! 1:12, 1:16, 1:28