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

  • Annie Workout

    Shoulder Press 45-50-55-60 failed at 65; Yay!!! My 1rep max was 60 in Dec. & have been stuck at 50 since, So happy I did 60 x3

    Push Jerk 65-70-75-80; Did 85 x4 then dropped it!!

    Thank you DAWN & 7 a.m.ers (Faith, Leah, & Robert) for pushing me!

    Then,

    “Annie”

    50-40-30-20-10

    Double Unders @singles :( 150 120 90 60 30

    Abmat Sit Ups

  • 6 rm OH Squat 6 RM Strength

    6 rm OH Squat 6 RM

  • Heavy Power Cleans and Ring Dips Workout

    3 Rounds for time:

    9 Power Cleans 92,5kg
    21 Ring Dips

  • Discomfort Zone Workout

    -4 suicides (10-20-30-40 yards), rest the amount of time it took to complete each run
    -4 x 50 yards, rest 25 seconds
    -6 x 100 yards, rest 50 seconds

    Suicides: 43.32/45.78/46.72/47.07
    50y: 8.60/8.93/9.04/9.18
    100y: 16.56/16.73/15.39/15.85/15.38/14.82

    This was rough to do solo, and I don't feel like I gave a very good effort. I think it certainly pushes me better to be out there with the group.

  • Shoulders Stuff Workout

    Dumbell reverse fly followed immediately by 20kg plate shrugs - 10 in each direction:
    - 10kg x 7, 14kg x 7 x 2

    Behind the Neck Barbell Press:
    - 45kg x 7 x 3

    Man-makers:
    - 20kg dumbells x 10

    Hang Power Snatch:
    - 20kg x 10
    - 30kg x 10
    - 40kg x 10
    - 50kg x 5

  • ring dips & back squats Workout

    ring dip 10-1
    back squat 1-10 @ 60kg

  • New schedule day 3 Workout

    6 minutes Airdyne cycling (warmup)

    5x5 low rack pull, 40kg
    5x5 bench press, 30kg

    3x
    10x Incline DB press (6kg DBs)
    10x Barbell row (30kg)
    10x Swiss ball roll out

    3x
    10x Iso hold pulldown (26kg)
    10x each arm, alternated DB Military press (4kg DBs)
    21' leg raises (7x high, 7x low, 7x full leg raise)

    3x
    10x each leg, Barbell split squat (10kg)
    10x Seated row (26kg)
    30 seconds plank, hands walked out in front of my shoulders

    Nice workout after getting back home from New York City! Not too hard to get started again.

  • WOD: Wednesday 200411 Workout

    Deadlift 5-5-5-5-5

    Finisher:

    Max height Box-jump.

  • WOD: Tuesday 190411 Workout

    For max reps:

    5 minutes of Wall Ball, 10kg (6kg)

    4 minutes of Kettlebell Swings, 24kg (16kg)

    3 minutes of Double-unders

    2 minutes of Box-jumps, 24” (20”)

    1 minute of Push-ups (hand release)

    77/67/43/20/15=222 rxd

  • CFSC 21Apr11 - Run, Push-Ups, sit ups, squats, wallballs Workout

    100m Run
    50 push-ups
    100m Run
    50 sit ups
    100m Run
    50 squats
    100m Run
    50 wall balls @ 20 lbs

    Total time was 14:52, I felt I could have done it faster but this has been one hell of a week! Angie & Annie really took it to me (mainly Angie...).