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

  • Cream Puff Workout

    5X3 Push Press Worked up to 205#

    WOD: For Time

    21 Sumo Deadlift High Pull (95/65)
    50 Air Squat
    21 Push Press (95/65)
    15 SDHP
    50 Air Squat
    15 Push Press
    9 SDHP
    50 Air Squat
    9 Push Press

  • 06/11/2011 Saturday's WOD Workout

    3 Person Team 20Min AMRAP me TMFK and Betsy! Awesome team members!

    1 Team member runs 200m (Pacer)

    2nd Team member does 7 each of the following

    Slam Ball 20lb/30lbs
    Wall Balls 8lb/14lb/20lbs
    Burpees

    3rd Team member does 7 each of the following

    Walking lunges (each leg)
    stick jumps
    Abmat sit-ups

    1st Team member runs 200m then takes over for 2nd team member and 2nd team member takes over for 3rd team member. 3rd team member then runs 200m and the cycle repeats.(taking off where each left off)

    We got 30 2/3 rds. , the running wasn't counted)

  • 5RM back squat Workout

    135x5
    155x5
    175x5
    195 is 5rm PR.

  • 06-13-11 WOD Workout

    6 WEEK SQUAT CHALLENGE STARTS TODAY- iam a day behind because I missed last week. Happy with my 195 5 rep pr!

    Then:

    15 min AMRAP

    5 Pull-up(green band, C2B)

    10 Squat

    15 Double Unders

  • Cream Puff Workout

    5X3 Push Press (95)

    WOD: For Time

    21 Sumo Deadlift High Pull (85)
    50 Air Squat
    21 Push Press (85)
    15 SDHP
    50 Air Squat
    15 Push Press
    9 SDHP
    50 Air Squat
    9 Push Press

  • Front Squats Workout

    5-5-5-5-5

    45-65-85-95-100

  • CFDC 06.13.11 MetCon Workout

    JT

    21-15-9
    HSPU
    Dips
    Push Ups

    Used Rings and two abmats

  • Blake Workout

    4 rounds for time of:
    100ft. Overhead walking lunge @ 45#
    30 box jumps @ 24"
    20 wallballs @ 20#
    10 HSPU (inclined)

  • 06-13-11 WOD Workout

    6 WEEK SQUAT CHALLENGE STARTS TODAY

    Then:

    15 min AMRAP

    5 Pull-up

    10 Squat

    15 Double Unders

  • 06-13-11 WOD Workout

    6 WEEK SQUAT CHALLENGE STARTS TODAY

    Then:

    15 min AMRAP

    5 Pull-up

    10 Squat

    15 Double Unders

    I was retarded and didn't do my backsquats.:( I did 9 and 1/3 rounds.

    At 7pm I did half of my endurance homework. I ran 1/2 mile and then 50 push UPS and ran another 1/2 mile. I'm not sure what my time was but it was either at or under 20 minutes.