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

  • FS, WPU, GHD Workout

    5 Rounds for time:

    5 Front Squat (185#)
    5 Weighted Pull-Ups (45#)
    20 GHD Sit-Ups

  • 10.19.11 WOD Happy 33rd Lis!!! Workout

    3 Rounds

    33 KBS 1.5/1

    33 Zero Count Burpees

    33 Squats

    33 Double Unders

    That was tough.

  • IRON1 Workout

    90sec on/ 90sec off:
    -row 12/10cal
    -pull-up x8
    -db push press x100

    *accumulate 100reps on dumbbell push press. Men use 2x 20kg, women 2x 15kg dumbbells.
    TC 18

  • Annie Workout

    50-40-30-20-10

    double unders
    sit ups

  • Deadlift NOT Friday Workout

    Deadlift 5.5.3.3.1.1

    5 min rest:

    DU 50.40.30.20.10

    HSPU 10.8.6.4.2

    275/315/365 for Deadlifts

    Didn't RX due to counting failed DUs where the rope hit the bottom of my shoes, but by an large did the DUs. Really pleased, felt like I broke through some of my mental barriers today.

    Went from a max of 2 DU in a row before to 12 unbroken today.

  • Filthy Fifty Workout

    50 Box jump, 24 inch box
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    Walking Lunge, 50 steps
    50 Knees to elbows
    50 Push press, 45 pounds
    50 Back extensions
    50 Wall ball shots, 20 pound ball
    50 Burpees
    50 Double unders

  • Prowler WOD Workout

    Part A

    3 rounds

    run 400m

    7 hang cleans #135

    rest 2 minutes

    then…

    Part B

    3 rounds

    run 400m

    2 prowler pushes (120 yards total) #135 on the prowler
    28:08 total time. Took me 9:03 on part A so that makes part B at like 17:05. I don’t know I’m very tired and my legs are killing me. It felt like I was on the scrum machine again. Which is always a nice reminder.

  • wall climbs Workout

    30 Burpees

    30 Power Snatch #75

    20 Wall Climbs

    30 Squats #75

    30 Burpees

    Those wall climbs killed me but fun none the less

  • CFFB Mix n' match 10/20/11 Workout

    SWOD
    Bench Press 3 @ 155(70%), 3 @ 185(80%), 3 @ 205(90%)
    *percentages are off of 1 RM
    Dips 3 x 15 (1 min rest)

    I decided to really push myself on the bench. 205 is a new PR, previously it was 200 for 2reps.

    +
    DWOD
    Russian Stim

    Complete 3 rounds:

    2 Squats @ 250 (85% of 1 RM)
    Rest 2-3 minutes
    2 Squats @ 250 (85% of 1 RM)
    Rest 2-3 minutes
    8 Power Cleans @ 150 (80% of 1 RM) - 30 sec rest between reps
    Rest 2-3 minutes
    8 Power Cleans @ 150 (80% of 1 RM) - 30 sec rest between reps

    *Rest 3-4 minutes between rounds

    I didn't do the whole thing. I wound up cutting out the last round. This WOD was running at about an hour and I didn't want to spend the whole night out there.

  • Upper Body Tuesday Workout

    4 rounds for time:

    300m row
    10 hspu
    15 ring dips
    20 hrpu
    100m plate carry (25#)

    Still don't have good enough ROM in my hspu's.