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

  • Barbara Workout

    Barbara
    5 rounds:
    20 ring pulls
    30 Push-ups
    40 Sit-ups
    50 Squats
    Rest 3:00 between rounds

  • KB Swing Intervals Workout

    (16kg x35) x4 w/ 30 sec rest (last set 20 sec rest)
    (24kg x15) x4 w/ 20 sec rest

  • Get up, get up! Workout

    Decided to do some strength work at home since I was short on time. I did a bunch of TGU's with KB's.

    2 ladders of 5 with 44lb. KB
    2 ladders of 3 with 1.5 pood KB
    5 singles with 2 pood KB

  • KB Pressing Workout

    Did another workout at home on Sat. AM since parents were still in town and didn't want to bail out on them.

    Ladders of KB presses:
    5 x 5 with double 44lb. KB's
    3 x 3 with 44lb./53lb. KB's

    Practiced some DU's as well.

  • 10.10.11 WOD Workout

    Shoulder Press 5.5.3.3.1.1 65/75/85 tried for 90 no good :-( not a PR

    5 min Rest then:

    21.15.9

    Shoulder Press @ 60% of 1 RM @55lbs

    Slamball

    Burpee

  • The Chief Workout

    3 min AMRAP

    3 Power Cleans, 135 pounds/95 pounds

    6 Push ups

    9 Air Squats

    Rest 1:00. Repeat for a total of 5 cycles.

    This is one of my favorite wods...chasing my PR's this week isn't working out so well for me. Missed it on this one by 1/2 a round

    24rounds + 3 pushups

  • 1 RM Hang Squat Snatch 1 RM Strength

    1 RM Hang Squat Snatch 1 RM

  • CFFB 10.11.11 Workout

    Complete 10 rounds of:

    One rounds consists of the following:

    One Arm DB Power Clean Right
    One Arm DB Front Squat Right
    One Arm DB Push Press Right
    One Arm DB Front Squat Right
    One Arm DB Push Press Right
    then switch hands....
    One Arm DB Power Clean Left
    One Arm DB Front Squat Left
    One Arm DB Push Press Left
    One Arm DB Front Squat Left
    One Arm DB Push Press Left

    No strength work today. This. was. fast. The weight was a little lighter than I would have liked, I'll remember that for next time.

  • CYOA Friday Workout

    A1.) Close Grip Bench Press (5,5)5x135lb-5x145-5x155-5x165-5x165 @ 30X0
    A2.) Chin Up AMRAP(-2)x5 @2010 Managed: 5-8-6-5-5
    B.) For Time @ 90%
    15 Ring Dips
    Row 500m @ 85%
    10 Ring Rows
    Row 500m @ 90%
    20 Ring Push Ups
    Row 500m @ 95%

  • CFFB 10.10.11 Workout

    Press 3x5 (add 5 lbs to last workout)

    155#, this felt good. Will prob add 5-10# next time.

    Squat 3x5 (add 5 lbs to last workout)
    *Rest 5 minutes between efforts. During the rest complete the following:
    1 20 yard Four Cone Drill - Right Side Start
    1 20 yard Four Cone Drill - Left Side Start

    215#, hurt my back a bit, but my core is getting stronger. This felt crazy, the rest was really long. Moving up from amateur to collegiate level wods.