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

  • Helkropp Strength

    A: Triple jump x8
    B: Bench press 3x5
    C: Leg press 3x5
    D: Strict pull ups 3xMax
    E: SL Standing leg curls 3x5
    F: Cable triceps push downs 1xMax

  • Blast from the Ass Workout

    1) Front rack lunge x 10
    2) Banded walk 45s
    3) Deadlift x 10
    4) Single leg hip thrust x 5/5

    EMOM 20min

  • W DB Hang Power Clean, Front Squat, Push Press, Lunge Workout

    Complete 5 rounds:
    Each round consists of 6 cycles of the following:
    DB Hang Power Clean
    DB Front Squat
    DB Push Press
    DB Lunge RT
    DB Lunge LT
    (Hice 9-11'5-13-16-18kg)
    *Rest as needed between rounds. (descanse 1'30-1'30-2'00-3'00)
    *Do not set the weight down during the 6 times through the cycle.
    *Go up in weight each round to perform the heaviest round possible.
    *Perform Lunge with the DB in the rack position.

  • Power clean + hang power clean Strength

    Daily max for

    Power clean + hang power clean

  • Deadlift and row Workout

    For time

    100 deadlifts, bodyweight
    Every time you break do 20 cal row

  • VKO46 Treeni 2B Strength

    Penkkipunnerrus
    1 x 5 @58,5%
    1 x 5 @67,5%
    1 x 5+ @76,5%

  • Nancy + best day ever Workout

    Strength/skill
    Power Snatch
    10 minutes heavy single + 3 EMOM for 7 minutes

    Worked at 50#

    Jess said my snatches were BANGIN (my words, not hers). Left absolutely GLOWING because of her compliments. Snatches are maybe my most hated/feared move, but I'm getting so much more confident with them. It feels great.

    Conditioning
    Nancy
    5 RFT

    400m Run
    15 OHS (95/65)

    18:25, used 45#

    Runs were brutal (as always), but maybe a little less brutal than usual? Maybe could have gone heavier on the OHS?

    What a fantastic day. <3 Jess - she's the best. Said I killed the class and that I had great hand eye coordination (which I know for a fact that I do not). Truly one of the best days at CF that I've had.

  • WOD Workout

    14 min AMRAP
    20 cal row/16 cal bike
    20 wall balls 20/14
    8 pull-ups
    8 jumping lunges

  • Hero: JT (and deadlift PR!) Workout

    Warmup
    For Time:

    500M Row
    30 Push Up
    40 Sit Up
    50 Air Squat
    500M Row

    10:02 - knee push ups

    Damn, once again, the push ups totally wrecked my core and made me go super slow on the situps. Did the squats unbroken and my legs were fucked - the last 500m row was brutal; I could barely push with my legs the last ~200m. But beat my old time by 0:58!!

    Strength/skill

    DeadLift
    15 Minutes To A Heavy Single

    170# PR!!

    So I totally had an extra 5# on one end of the barbell and didn't know it. Thoughts running through my head during my 170# attempt (which I thought was 165#): "FUCK. Why is this so heavy?? I totally did 165# fine before. And FUCK, why can't I lift this bar evenly??" And then I saw the 15# plate and felt silly. But hooray for surprise PR!

    Conditioning
    JT
    21/15/9 RFT of:

    HSPU
    Ring Dip
    Push Up

    11:38 - box HSPU, green band, knee pushups

    Did about 2/3 of the first set of HSPU on my toes on the box, but dropped to knees afterwards, which was probably a bit too easy. Brutal arm workout. Tammy said I looked good on the run on Friday; that I no longer looked like I was dying. Not sure how I feel about that compliment... obviously happy, but also - did I used to look like I was dying when I ran?

  • Row + Push Press Workout

    For time:
    Row 300 meters
    95/135 pound Push press, 20 reps
    Row 300 meters
    95/135 pound Push press, 15 reps
    Row 300 meters
    95/135 pound Push press, 10 reps
    Row 300 meters
    95/135 pound Push press, 5 reps

    Results Oleg 12:45 Rx