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

  • 10-21-2011 Tabata Recovery Workout

    Warm Up:
    2x
    10 Knees to Elbows
    20 Lunge Steps
    50 Double Unders*

    Mobility:
    Sit in squat for 1 minute
    Roll pain ball on glutes and hammies

    MetCon:
    Tabata^
    Pull Ups (5)
    Push Ups (8)
    Sit Ups (7)
    Squats (15)

    *My double unders were so ugly this morning that my friend Josh took the rope away from me during my first round and would not let me have it back … I owe him :)!

    ^Lowest round total for each workout was the score to be used.

  • 10.21.11 WOD Workout

    Tabata Something Else

    20 seconds of work, 10 seconds of rest for 8 rounds for each movement. Move to the next movement after the 8th round with only the 10 second rest between movements. Score is total reps.

    Pull-ups

    Push-ups

    Sit-ups

    Squats

  • Skill Work Workout

    Work on:
    Handstand Push-ups
    L-sits (Bar, rings, or parallettes)

    Mini Lynne:
    3 rounds
    Max reps bench

    Max reps pull ups

    I did about 15 or so HSPUs where I acutally touched my head to the 1 ab mat. I think that's the most with 1 ab mat that I've ever gotten, hooray! Also worked on the L-Sits...for some reason I think doing it on the rings is the easiest?? Weird. I tried the bar and the rings.

    Also did the mini-Lynne, used 65# and kipped
    10/10, 12/7, 10/7

  • 6-4-12 Bench & Barbell Rows --- Metcon: "Annie" Workout

    Strength Training:

    Bench: 6x185, 6x215, 6x235, 6x250
    Barbell Rows: 6x155, 6x175, 6x195, 6x215

    Metcon: Annie - 50-40-30-20-10 DUs & Situps

    Time: 9:30

  • Annie Workout

    50,40,30,20,10 DUs and sit ups

  • 160720 Workout

    10 RFT
    5 HSPU
    1 complex
    5 Double KB squat clean
    1 complex

    1 complex = 3 T2B 2 pull up

  • Metcon Workout

    Complete as many rounds and reps as possible in 10 minutes:

    5 Burpees to bar/ring
    5 Toes-to-Bars/Rings
    5/3 Ring Dips from Muscle-Up Station / Static / Dip push-ups
    200 Meter row / 250m assault bike / 150 ski erg

  • burpee power clean and GHD Workout

    1 burpee power clean 135 lbs
    10 GHD
    2 burpee power clean 135 lbs
    10 GHD
    ...
    10 burpee power clean 135 lbs
    10 GHD

  • CFFB 10.17.11 Workout

    Squat 3x5
    225# (back felt good)

    Complete 8 rounds:
    5 Lateral Hops - 20 inch height
    20 yard sprint

    *Rest 90 seconds between rounds

    *Alternate starting sides every round
    *Start on the side of the box and perform a lateral jump over the 20 inch height landing in a good athletic position on the other side, and repeat. On the fifth jump land and transition into a 20 yard sprint.

    I 86'd the rest. Was feeling energetic. Finished in 3:06

  • 6-14-2012 Workout

     3 - 5 Minute rounds

    Switch on the minute

    Burpees
    SDHP #55
    KB Swings #53
    Ring Dips
    Wall balls #20