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

  • 5 x Max Strict Press Workout

    5 x Max Strict Press @ 40kg

    16 / 8 / 7 / 7 / 8

  • Weekend recovery Workout

    Skill

    Split jerk 6x2

    Finisher
    12 min amrap of:
    10 burpee box jump
    7 push press(65/95)
    5 overhead lunges (each side.. 25/45)

  • Minga's Outdoor Ses Workout

    2 Rounds:
    - 30sec Double unders + 30secs Paleo Chair

    Row 200m + 20kg KB Swings whilst partner rows 200m

    Burpee 30" Box Jumps
    - 2 rounds
    - 1min work, 1min rest

    Lunge 30" Box Step Up Kicks:
    - 2 rounds
    - 1min work, 1min rest

    Push Ups (feet on 30" Box):
    - 2 Rounds
    - 30secs work, 30secs rest

    15kg OH Lunge (statioinary, alernating legs):
    - 30, 20, 10
    - work:rest = 1:1

    200m 15kg plate carry run
    - rest 1min
    200m sprint

    In teams of 4:
    - row 1000m
    - each person can only row 100m at a time

    30secs Burpees

  • Shoulder Stuff Workout

    Bear Complex - 20kg

    Seated Dumbbell Press + Seated Dumbbell Shoulder Butterfly Curl:
    - 10kg x 5 (each arm) + 10kg x 5
    - 20kg x 8 + 10kg x 5
    - 24kg x 8 + 10kg x 5
    - 26kg x 6 + 10kg x 5
    - 28kg x 3 + 10kg x 5

    Dumbell Front Raise + Barbell Upright Row:
    - 10kg x 10 (each arm) + 40kg x 5
    - 16kg x 4, 10kg x 6 + 40kg x 5
    - 16kg x 5, 10kg x 8 + 40kg x 5

    Barbell Shrug (behind back, with raise) + Reverse Dumbbell Shoulder Fly's:
    - 45kg x 10 + 14kg x 7 (each arm)
    - 50kg x 10 + 14kg x 7
    - 55kg x 8 + 14kg x 7

    Barbell Shrug + Dumbbell Side Riase + Butterfly Pull Ups:
    - 3 rounds
    - 100kg x 5 + 10kg x 5 (each side) + 10

    Strict Press, Push Press, Push Jerk (can't drop bar from clean position until all work done):
    - 40kg x 3,3,3

    Strict Press: 40kg x 10

    TNG Power Snatch: 40kg x 10

  • 30, 20, 10 Workout

    Pre WOD
    5x3 Bench Press (45-55-65-75-85)
    5x3 Deadlift (115-135-115-125-135)

    WOD
    30 hand release push ups
    30 sit ups
    20 hand release push ups
    20 sit ups
    10 hand release push ups
    10 sit ups

  • Randy Workout

    75 Snatches #75

  • Jacked gymnastics + CF JKL wod Workout

    120 min

    1.Jacked gymnastics personalized programming started today
    A. 3 rounds:
    - 12 scap pull-ups
    - 12 scap push-ups

    B. Bent Arm Push / Pull
    2 rounds:
    - 10 strict ring dips
    - 10 strict chin-ups
    - 10 bottom of dip swings
    - 10 single arm ring rows on each arm
    - 10 ring push-ups with a 3s negative
    - 10 ring rows with a 3s negative

    Sets do not need to be unbroken. Just do what you can.
    Time:14:05

    C. Mobility
    2 rounds:
    - 20 gentle shoulder flexion pulses with bar
    - 30s shoulder flexion hold
    - 60s supine shoulder extension
    - 60s supine bent arm shoulder extension

    2.Own skill
    A. HSW practice for 10 min

    B. Ring muscle up practice for 35 min
    - Progressions
    - Ring muscle up 9 x 1 reps

    3.CF JKL wod 1.6.2018

    4.Mobility wod 30 min

  • 2012OPENWOD5 Workout

    Ascending ladder of thrusters (100lb) and chest to bar pull ups

    3, 6, 9, 12, ....

  • Endurance 3-27-12 Workout

    1 mile run
    75 Double unders
    800m run
    50 Goblet squats 1.5pd
    400m run
    25 GHD sit-ups
    200m run
    25 GHD sit-ups
    400m run
    50 Goblet squats
    800m run
    75 Double unders
    1 mile run

    1st endurance class for me. Pretty tough actually, but o.k.

  • CFSH WOD Workout

    -Buy In-
    100 Double Unders for Time

    WOD
    For Time:

    Row 3k

    -Cash Out-
    100 Double Unders for Time

    11:46 for row. Legs pretty gassed from last night's run, took it a little easy with a 6mi tempo run tomorrow night.

    Didn't time DU's, 2nd set was much better than 1st set. Hit 39 UBDU's in Cash out, new PR