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

  • CFSC 6Jun11 - Thruster/DUs Workout

    7 Rounds
    1 Thruster
    30 Double Unders

    Perform as if you were trying to find your thruster 1rm, but happen to do 30 DU between reps. Add weight to the thruster until you cannot complete that weight. If you fail at that weight again, decrease the load and continue through 7 rounds.

    95 - 115 - 135 F - 135 - 140 - 145 - 150

    That was by far my highest Thruster I've ever done, prior to that was around 130. Been working on my squat clean form which ultimately helped with the thruster positioning and ability to lift heavier!

  • Tenacious Workout

    3 Rounds For Time
    -6 Hang Squat Clean (65)
    -9 Front Squat
    -12 Push Press

  • Strength - OHS Strength

    Total 70min
    WU: 10min row, 15 burpee, 3x10 air squat, 3 rope climb
    Mobility
    OHS, Wendler week 2
    Ring dips, negative 4x6
    Push-ups 10+10+10+8+8
    Row 500m

  • Rosa Workout

    5 ROUNDS for time 14:37

  • 06-06-2011 WOD, HAPPY BIRTHDAY COACH KYRA! Workout

    7 Rounds

    1 Thruster

    30 Double Unders

    Perform as if you were trying to find your thruster 1rm, but happen to do 30 DU between reps. Add weight to the thruster until you cannot complete that weight. If you fail at that weight again, decrease the load and continue through 7 rounds.

    Failed at 100# 3 times! Arrg, got the bar past my head twice but couldn't lock those elbows out, Next time!

  • Lördag 14/10 Workout

    A: OLY
    Snatch 5x2 @ moderate to heavy weight
    B: Strength
    Back squat 3x5 +1-5kg last week
    C: Conditioning
    5rft
    5 Thrusters 50/35
    10 Pull ups
    15 RKB Swing 32/24
    250m row
    C: Core
    3rfq:
    Evil Wheel x10-15
    Tall kneeling pallof press x10-15/each side
    Side Plank 30-45sec

  • Fysioterapiaharjoitteet Workout

    Total 75min
    WU: 10min cycling, 15min mobility
    Fysioterapiaharjoitteet:
    Gluteus medius 3x40
    Gluteus maximus 2x40
    Lantionhallinta korokkeella 20
    Abs 100
    Eksentriset pohjevenytykset 2x30
    5min row

  • Painonnoston tekniikkatunti Workout

    Total 70min
    Painonnoston tekniikkatunti 60min+verryttelyt 10min
    Aiheena tempaus

  • Jumping, Upside Down Helen Workout

    5X3 Front Squats

    WOD:
    3 Rounds For Time-
    50 Double Unders
    21 Kettle Swings (53# M, 35# W)

    12 HSPU

    Front squats - 55-65-75-85
    (just thinking back I realized I only did 4 rounds...oops!)

    Modifications to WOD:
    12 weighted step ups w/ 35# KB instead of 50 double unders
    HSPU were not crown to ground...I'm probably at 1 1/2 ab mats...2 is too much and 1 isn't enough. Oh well.

    12:54

  • 1 minute WOD Workout

    1 minute chest to bar pull-ups - scaled to black/red band
    1 minute burpees
    1 minute rope climbs - scaled
    1 minute kettlebell swings (1.5/1.0) - used 12kg
    1 minute box jump overs (24/20) - used 16" box

    1 minute rest

    5 rounds

    score = total reps = 291