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

  • Jackie Workout

    1000 m row
    50 thrusters
    30 pull ups

  • Over the horizon Workout

    WOD: Over The Horizon
    30: Wall Balls (20/14)
    30: Pull-Ups
    30: KB Taters (55/45)
    100 DU’s (300 Singles)
    3 Burpees At The Top Of Every Minute.

  • Sprint C&J/C2B pullup Couplet Workout

    Skill
    DUs
    I officially suck at double unders.

    Strength
    3x5 Shoulder Press 50kg (3mins rest)
    12-9-6 40kg (1min rest)

    WOD
    5-4-3-2-1 reps for time of: C&J and C2B pullups
    Keeping the power output high after the first two rounds was extremely difficult. Other than that it was awesome!

  • L1 CERT #1 Workout "FRAN" Workout

    FRAN

    21-15-9
    Thrusters
    Pull Ups

  • Pullups/burpees/kettlebell swings Workout

    On vacation this week. First workout after 3 day rest. Working out at a globogym.

    From CF main site 120903.

    Three rounds for time of:
    15 Chest to bar pull-ups - cheated a bit on these
    20 Burpees
    95 pound Sumo-deadlift high-pull, 15 reps - sub'd 1 pood kettlebell swings.

    8:43

    burpees really worked the lungs. wish I had 1.5 - 2 pood kettlebell

  • fight gone bad Workout

    3 rds @ 1 min each round...rest 1 min between sets

    Wall balls 20#
    Sumos 75#
    box jump 20"
    Push press 75#
    Row for calories

  • Fast and Furious Workout

    Warm Up:
    2x
    5 Ring Dips
    10 Ring Rows
    10 Squats
    15 Sit Ups

    Mobility:
    PNF Hamstrings
    Hip Flexor on Wall
    Shoulders on Bands

    Max Effort:
    Dead Lift
    10x 1 with Thick Black Bands @ 70% of 1RM [245 lb.]

    MetCon:
    4x
    Run 200 meters
    3 Hang Power Snatch @ 115 lb.

  • Holleyman Workout

    "Holleyman"
    30 rounds for time of:
    5 Wall ball shots (20/14#) - mixed some 20, some 10, some in between
    3 HSPU
    1 power clean (225/155#) - 95#
    U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

  • 9-4-2012 Workout

    5 Rounds for time:

    400M Run
    20 Pull ups
    20 Sit ups

    30 Minute time cap

  • Bench/Muscle Ups + Sled sprints Workout

    Row 1000m
    - 3:25

    Then,

    6 sets of 2 of the following:

    1) Bench
    225-245-265-275-285-300
    - 305 x 1
    - 315 x 1 (PR)

    2) Muscle ups (without false grip)

    3) TGU (44 and 53)

    Conditioning:

    5 down and back sled sprints with sled + 90lb (switched off with B after each sprint)