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

  • Run, Thruster & Pull-Up Workout

    5 rounds of:

    2 minute rounds followed by 2 minute rest:

    • 200M Run
    • 10 Thrusters (95/65)
    • As many CTB pull ups as you can*

    Post WOD:

  • Cindy + C&J Workout

    1 round of cindy
    1 C&J (135/95)
    1 round of cindy
    2 C&J
    .....
    1 round of cindy
    10 C&J

    Cindy = 5 pull ups, 10 pushups, 15 air squats

  • PSKC KB Complex Workout

    PSKC KB Complex

    Snatch-push press-clean-thruster-pushup
    So you'll do a kb snatch, lower it to the rack, do a push press, then a clean and then a thruster. Set bell down and do a pushup...that's one rep. So one rep weak side, one rep strong side, then 2,3 etc...
    We will ladder up and down
    1-2-3-4-5-4-3-2-1 w/s
    53/35

    After workout I did 10 wall walks!

  • Hangover Cure Workout

    Squat Clean
    3-3-3

    For time:
    30 Handstand push-ups
    40 Pull-ups
    50 Kettlebell swings, 1.5 poods (overhead)
    60 Sit-ups
    70 Burpees

    My last set I did 3@135 and pr'd at 140, attempted 145, maybe next time

    Did HSPU 1 and 2 at a time. Ugh.

  • Olympic Lifting class Workout

    1 hour session with Coach Mongo at CFW

    All jerk work, was great skill work.

  • Strength Circuit Workout

    5 Rounds

    Deadlift -5
    Push Press -5
    Rope Climb - 3
    Log Clean or double kb Clean- 3

    Finisher:
    Lane of Pain Sprints Relays (40 yards) x 5

    Did 3 rounds cause I was late, want to redo this ASAP!
    Deadlifts @225
    Push press @95
    Rope climbs feel good
    Log clean & db kb clean with 62s

  • King & Queen of Thruster Mountain Workout

    THRUSTER LADDER
    Ladies start with 65 and will jump 10lb increments until they cannot perform a successful full range rep.

    Gents start with 95 and will jump 20lb increments until they cannot perform a successful full range rep.

    • We will take the bar from the rack (i.e. you don't have to clean it). We will have 2 bars set up each for ladies and gents. You will move quickly (e.g. Person A goes, then B, then C, then D...add weight then A,B, etc) *See video for movement standards. You will only given 1 chance to redo a missed rep.

    FINISHER:
    20/10 x 6 nonstop of:
    Air squat (bottom hold)
    Flutter kick (feet hold)
    Mountain Climber (plank hold)

    Pr'd @ 125, and attempted 135 x 3 but didn't get it.
    Did finisher unbroken

  • Friday Fun Workout

    KB strict press
    5 4 3 2 1

    10 minute AMRAP
    5 OHS (115/85)
    10 box jumps
    15 k2e

    5@35
    4@44
    3@53
    2@62
    1@70
    Attempted 88, no way

  • Mo Monday Workout

    5-4-3-2-1
    Push Press & Weighted pull ups

    12 minute AMRAP
    5 dead lift (245/165)
    7 HSPU
    12 pull ups

    Finished push press @ 125

  • Heartbreaker Workout

    30
    20
    10

    Russian Swings (70/53)
    Wall ball 20/15
    Burpee box jumps

    You will do 30 reps of each exercise then 20, then 10...totaling 180 reps!

    Much faster than @ CF New Albany