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

  • CFBX 13Jun Workout

    AMRAP 10

    9 MedBall Cleans
    6 Pull Up

    11 Rounds 1rep

    5 mins rest then

    2 rounds
    Run 200
    9 Box Jump
    1 length of Monkey Bars

    3:59

  • Strict Press Workout

    1 RM
    * 95lb
    * 105lb
    * 110lb
    * 115lb

  • 100 Burpee Challenge Day = 71 Workout

    100 Burpee Challenge Day 71

  • Arms Workout

    Hang Cleans
    - 10 x 20kg, 10 x 30kg, 10 x 40kg, 10 x 50kg, 10 x 60kg, 5 x 70kg x 2

    OHS
    - 10 x 30kg, 10 x 40kg

    Seated Hammer Curls + Barbell Tricep Extension
    - 10 x 16kg(each arm) + 7 x 22.5kg
    - 10 x 20kg(each arm) + 7 x 30kg
    - 10 x 20kg(each arm) + 7 x 30kg

    EziBar Curls lying face down on Incline Bench + Dumbell Kickbacks
    - 7 x 20kg + 7 x 10kg(each arm)
    - 7 x 25kg + 7 x 10kg
    - 7 x 25kg + 7 x 10kg
    - 15 x 10kg

    Overhand Grip Cable Curls + One Arm Cable Pull Downs
    - 10 x 13.75kg + 7 x 8.25kg(each arm)
    - 10 x 16.25kg + 7 x 8.25kg(each arm)
    - 10 x 18.75kg + 7 x 8.25kg(each arm)

  • 6-12-2012 Workout

    20 Minute AMRAP

    100M Run
    3 HSPU
    5 Pullups
    5 TTB

  • WOD Workout

    3 Rounds of:

    800m
    50 Back Extensions
    50 Sit-ups

  • Runs, Deadlifts, Burpees over bar, Toes to bar Workout

    run 800m
    rest 2 min
    8 min amrap:
    5x deadlift@50% of max (165#)
    7x burpees over bar
    9x toes to bar
    rest 2 min
    run 800m

    first 800m run: 2:35
    8min amrap results: 4 rounds + 5 dls
    second 800m run: 2:57

    30 burpees at end to punish slacking: 1:14

  • Work and Rest Workout

    150 pushups, in as few sets as possible. 7 max.

    I was able to finish 150 in 7 sets.

    30 second sprints, with 90 second rest in between each. 8 rounds.

    4 minutes/8 sets of Tabata sit ups.

  • Arm Bully Workout

    Shoulder Press
    75% - 5 - 55#
    80% - 5 - 60#
    85% - 5 (or more) 75# only got 4 in a row -- had to use my legs for a little push on that last one!

    Then:
    Weighted pullups 5x3 (subbed negatives)

    WOD
    2 RFT 12 minute cap:
    30 pullups
    15 Thrusters (115/75) - 65#s for me!
    400m run

    12:00 came at the end of my 2nd set of thrusters -- wod took me forever cuz I did 20 pullups without the band on the first set, then second set I didn't use a band at all. Can't wait til I can do 30 in a row!

  • 6-13-12 Wednesday’s WOD Workout

    4 Rounds

    10 Burpee Pull Ups

    20 Box Jumps 24

    10 Front Squats 135

    20 KBS 1.5

    200m Run

    28:36