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

  • Rack of Ribs Workout

    Round 1
    50w25r
    1.Step ups
    2.Battling ropes
    3. One arm alternating swing 53lbs
    4. Dbl kb push press 44lbs
    5. Butchers 155lbs

    Round 2
    50w20r
    Same as round 1

    Round 3
    50w15r
    Same as first 2 rounds

  • CF402 120509 Part B Only Workout

    WOD
    4 Rounds (30 sec work/30 sec rest)
    Box Jumps (30/24)
    Burpees
    Double Unders (5:1 Singles)

    Box Jumps: 20/28/22/21 (used retaining wall as box, assuming wall was 24")
    Burpees: 9/8/8/7
    Double Unders: 5/5/11/13 (Tried double unders first two rounds...switched to singles last two rounds)

    Total Reps:

  • 800M Repeats Workout

    Three rounds for time of:
    Run 800 meters
    Rest 2 minutes

    3:59 3:49 3:56

    First time I've gotten all 3 under 4 minutes since probably HS. I know it's not fast, but then again I've stopped worrying about what's "fast" or "heavy" for elite xfitters and athletes. Right now, I'm just focused on being fast for ME, and this is.

  • 6.2 Workout

    5x5 back squat (#105)

    7 rft
    7 front squat (#58)
    7 burpee
    200 m run

  • 18MAA2015 Workout

    AMRAP in 5′ of
    150 Double Unders
    1 Squat Cleans + 4 Front Squats
    - Rest 5 minutes

    AMRAP in 5′ of
    400m Run
    1 Thruster + 4 Push Presses
    - Rest 5 minutes

    AMRAP in 5′ of
    150 Double Undes
    Clusters

  • Muscle & Power Strength

    Barbell High Pull 4x8 reps.

  • Thursday Back-to-Back Workout

    Resistance & Speed Lifting Training (5 AM)

    Warm Up
    Practice box squats with bar and no bands
    Overhead Squats with PVC pipe

    Mobility:
    PNF hamstring
    Standing forward bend

    Box Squats:
    12x 2
    ~55% of 1RM
    Black and red bands, 1 knot each
    140 lbs

    Bench Press:
    12x 2
    ~30% of 1RM
    Red and tangerine bands, 3 knots each
    65 lbs

    Auxiliary Exercise:
    1x 20 Squat
    215 lbs
    14 reps

    WOD (6 AM)

    Warm Up:
    Already warm!

    Mobility:
    Hip Flexor on the wall
    Calf stretch on the wall
    PNF hamstring

    MetCon:
    Run 800 meters
    50 Chest to Bar Pull Ups
    Run 800 meters

    *One note on the time (no, it's not an excuse :)) - because I was doing back-to-back WODs and it was a busy class, I stepped aside during the C2Bs so that the Thursday 6 AM 'regulars' go for a good time ... and my legs were a bit jello-y after squats.

  • TUESDAY FOD 20120509 Workout

    Strength Training

    D.L. 5x5

    F.O.D

    5 Rounds for time of:

    100m Broad Jump
    4 P.P. 135/95
    6 Log Rolls
    8 Combo's

  • Dead Man Running Workout

    WOD
    10-8-6-4-2
    Deadlift (135)
    Handstand Push Up (did this awesome banded sub... awkward, but it worked!)
    200 meter run

    Post-WOD
    Tabata Sit Ups to 100

  • 5-9-12 Sprint Intervals Workout

    Sprint Intervals:

    100m - 3 reps all in the 15s - more of a warmup
    150m - 4x150m - 22.45, 22.72, 22.25, 22.5
    60m - 3x60m - 8.5, 8.43, 8.44

    Legs were destroyed from back to back leg workouts the prior two days - times reflect it.