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

  • Wall Balls + Toes-to-bar Workout

    Warm-up:
    Run 1 Lap (.25m)
    3 Rounds of: 10 sit-ups, 10 push-ups, 10 squats, 10 kettle-ball swings

    Workout for time:
    50 Wall ball shots, 20 pound ball
    25 Toes-to-bar
    40 Wall ball shots, 20 pound ball
    20 Toes-to-bar
    30 Wall ball shots, 20 pound ball
    15 Toes-to-bar
    20 Wall ball shots, 20 pound ball
    10 Toes-to-bar
    10 Wall ball shots, 20 pound ball
    5 Toes-to-bar

  • Karen Workout

    150 wall ball 20#
    10' target

  • Cole Workout

    10 Thrusters 95/65 (MOD 50#)

    10 Ring Push Ups (MOD - Ring Push ups on knees and Push ups)

    10 Rounds

    Did the Knee/Ring Push ups for the first round and tried to do 5 in the next couple rounds. Toward the middle my arms were toast and I went to straight pushups.

  • Upper Body Blast Workout

    20 18 12 Push ups/ Rows
    10 8 6 6 Dumbbell Curl/Push Press

    25lb DB

    at home workouts. forced to work in the basement to avoid the heat. I'll add some 45lb piston presses into the mix.

  • Team Workout Workout

    Warmup: Run down the block and back ~ .5 mile, movement specific warmups (press, HSPU, KBS, Box Jumps)

    Strength: Wendler Deadlift (De-Load Week)

    Technique/Position Work

    WOD: To break up how we like -

    Start with: 200-250 Burpees (50 each member)

    Immediately go to:
    100-150 HSPU (25 each member
    150-200 Box Jumps (40 each member)
    200-250 Kettlebell Swings @ 53# / 35# (50 each member)

    Immediately Finish With: 200-250 Burpees (50 each member)

    For time.

    Short Break.

    Finisher:
    Planks - 4 minutes any way
    Running - 2x each person - down to the end of the street and back ~ 1 mile per person total

  • Team Practice Workout

    Each Team member completed:

    40 wall balls
    30 KB Swing @ 70/53
    20 Burpee Pullups
    10 HSPU

    Finish with a team 400m XPO push

    all for time.

    done with dwight & brook Clasby & Laura Mazol

  • Clean and Jerk + Diane Ladder Workout

    Clean and jerk singles up to PR of 260lb

    WOD:
    3-6-9-12-15 of
    Deadlift (225#)
    HSPU (games style with plates/ab mat)

    Cash out: 100 double unders

    Time: 11:57

  • July 7th Workout

    1 Fit Mother
    Mob-Warm Up-
    WOD:
    20-15-10-5
    KB Swings
    200M Run
    Get Ups

    Core:
    Pelvic Floors- heel slides and bridges
    Hamstring stretching and neck relaxing

  • 1 RM Squat Clean Workout

    a solid 205

  • CFFB, one day late Workout

    Collegiate SWOD
    Power Snatch 2 RM (160), 3x2 @ 90% of 2 RM (145)
    Previous 1RM for power snatch was 155, today I did 160 for 2RM!

    WOD
    Complete:
    You have 7 mins to perform max reps of overhead squats. Use the weight from your last set of power snatches completed in SWOD ( I did 13 @135#)

    rest 3 minutes..

    You have 7 minutes to find your 1 RM weighted pull up or chin up.
    45#