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

  • 2/20/13 Legs Workout

    5 squat (225#)
    5 RDL (135#)
    5 weighted step ups each leg (45#)
    10 leg levers

    Note: last set of step ups is replaced with plyo jumps (5 regular, 5 squat jump)

  • Every 90s 2 squat snatch ×10 Strength

    Every 90s 2 squat snatch ×10

    90% from daily max

  • Outlaw 130216 Workout

    BB Gymnastics
    20 minutes to establish 1RM Snatch:
    - PR @ 195lb!

    5 attempts to establish a 1RM of the barbell complex:

    1 Clean
    3 Front Squats
    1 Jerk
    3 Back Squats
    1 Behind the Neck Jerk

    • 195, failed the BTN jerk on 225 2 times

    Class conditioning:
    6 rounds

    2:00
    - 12 burpees
    - 12 sit ups
    - max double unders
    1:00 Rest

    Min DU = 28
    Max DU = 102. Did three rounds with the mask on.

  • 2.19.13 Workout

    Front squat 5-5-5-5-5 (95-105-115-125-135) I did fine until the last round when I dropped the bar on my 3rd squat. Apparently, holding conversations during squats is not recommended. Burt racked it for me, and then I finished.

    Then,

    2011 CF Open WOD #4

    10min AMRAP

    60 Bar facing burpees (After avoiding burpees for awhile due to migraines, I tackled them head-on today without much issue. I did go slow but steady to avoid this.)

    30 Overhead squats 120/80 (Only got 6 done, but they were at 35#)

    10 Muscle ups

    If you finish 10 muscle ups, you start back at the burpees

  • Back squat 4x2 Strength

    Four sets of 2 reps

  • Skirmish Workout

    Pre-WOD: Work up to heavy set of 3 Power Cleans (Touch and Go)

    75, 85, 90, 95, 100, 105 (my new PR!)

    WOD OTMEM 20min
    Odd minutes - 5 Front Squat - #80
    Even minutes - 30 II Unders - Did primarily singles but I practiced double unders and I was able to finally do my first one today! I got 6 on and off in a row in one of the sets. Now I have to learn to string them together.

  • CF Invictus Performance WOD - 021113 Workout

    Complete Three rounds of:
    10 Shoulder to Overhead (135/85 lbs.)
    20 Box Jumps (24″/18″)
    30 Kettlebell Swings (24/16 kg)
    and then immediately complete a 600 Meter Run

    I only ended up doing two rounds, as the weight that I'd selected was too high to get anyting steady going. The Box Jumps I broke down into sets of 10, and the Kettlebell Swings I did sets to 10 as well. The Shoulder to Overhead I did two sets of 5.

    Not the greatest workout.

  • Stadikka - WOD Strength

    BENCH PRESS 5 5 5 5 5 5 5 5 5 5 (5x10) (60kg, 70kg, 80kg)
    level 1 : 3 000 kg (bnch press)
    level 2: 3 500 kg
    level 3: 4 000 kg
    DEADLIFT 3 3 3 3 3 3 3 3 3 3 (3x10) (90kg, 120kg, 140kg)
    level 1: 2 700 kg
    level 2: 3 600 kg
    level 3: 4 200 kg

    tot:
    level 1: 5 700 kg
    level 2: 7 100 kg
    level 3: 8 200 kg

  • Conditioning Workout

    For time:
    50-40-30-20-10cal Row
    15cal Standing Assault bike after every set of rowing.
    Rest 2min after AB

  • Gymnastics + weightlifting + conditioning Strength

    150 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 45
    - BCTB x 40 (singles)

    2.WL
    A. Clean complex
    Build up to heavy 1 Clean pull + 1 Clean below the knee in 12 minutes
    - 35 40 45 50 55 60 65 kg

    B. Clean pulls
    - Not done

    C. Split jerk > push jerk
    3x2
    - "0.5-0 reps in the tank"
    - New set every 3 minutes
    - 57.5 60 62.5 kg

    3.Conditioning
    5 rounds for quality:
    7 OHS
    7 Power snatch
    50 DU
    - 35 kg > 30 kg
    - Barbell movements in unbroken sets
    - Time: 11.55

    4.Core
    - Not done