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

  • CF402 WOD - Deadlifts Workout

    Warm up
    500m Row

    Mobility
    Hip/Hamstring Stretches on a 24" Box

    WOD

    A) Deadlift 3-3-3-3-3 (225lbs)

    ***Last Round is your heaviest.

    B) 15 min AMRAP

    6 DL (155/105 RX)
    9 Pushups
    12 Box Jumps

    This was a good workout... The box jumps are what really slowed me down.

    Score 6+8

  • Weightlifting strength Strength

    • (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
    BB Squat Snatch (3’’ pause) + Hang Squat Snatch
    Mantieni sempre la presa sulla barra anche nel riportarla a terra. Fai 8 sets partendo dal 60% 1RM e
    incrementando il peso di set in set sino a quando riesci a mantenere la presa sul bilanciere senza
    doverlo droppare.

  • Deads and Double Unders Workout

    Five Rounds for Time:

    10 Deadlifts at #185
    50 Double Unders

  • AMRAP Met Con Workout

    AMRAP in 14 Min

    14 Double Unders
    14 Squats

    MOD 150m Row Sprints

  • 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

  • Bench Press 65lbs Workout

    10 TGUs (not for time)

    Five Rounds of:
    10 Bench Press 65lbs
    500m Row
    Rest 2-Minutes

    BONUS:
    1-Minute of:
    AirDyne (max calories)

  • Diane Workout

    3-3-3-3 Deadlift
    185,235,275,305

    Then:

    Diane

    21-15-9

    Rx

  • 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

    This went by really fast. Makes me think I should have used 115lbs. But I failed doing Grace at that level. Maybe it was a bad day. I'll try again next time.

  • Sit Up Wall Balls Workout

    7 rounds of:
    20/10 Sit up wall ball shots
    20/10 Double Unders
    20/10 Pull-ups

    Record total reps

    Tabata Protocol, Singles instead of double unders, Kipping pull ups then blue band

  • Cleans and Bells Workout

    Warm Up:
    Walk on toes for 2 minutes (this was to force us to understand that cleaning from your toes is markedly worse and less powerful than a stable foot, etc. Good trick.)
    Push Ups
    Pull Ups
    Squats

    Mobility:
    Pain ball on feet
    Pain ball on glutes

    Max Effort:
    1-1-1-1-1-1 Squat Cleans
    135-155-155-175-175-195 (fail)-175-175-170 (oops, did too many :).

    Extra Work:
    100 Russian Kettle Bell Swings for form (70 LBs)