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

  • Soutu - Assault bike w. burpees / SkiErg - Bikerg w. burpees Workout

    Aikaa vastaan:
    500m soutu
    5 burpee
    50cal Assaultbike
    5 burpee
    400m soutu
    5 burpee
    40cal Assaultbike
    5 burpee
    300m soutu
    5 burpee
    30cal Assaultbike
    5 burpee
    200m soutu
    5 burpee
    20cal Assaultbike
    5 burpee
    100m soutu
    5 burpee
    10cal Assaultbike
    5 burpee
    100m SkiErg
    5 burpee
    10cal BikeErg
    5 burpee
    200m SkiErg
    5 burpee
    20cal BikeErg
    5 burpee
    300m SkiErg
    5 burpee
    30cal BikeErg
    5 burpee
    400m SkiErg
    5 burpee
    40cal BikeErg
    5 burpee
    500m SkiErg
    5 burpee
    50cal BikeErg
    5 burpee

  • 2-WOD GOOD FRIDAY Workout

    WOD #1:
    Buy In: 6 TGU 35lb KB
    5 Rounds:
    10 DL 115lbs
    10 Bar-Facing Burpees
    Cash Out: 30 DU

    Rest 3 min, then WOD #2:

    "Grace"
    30 Clean and Jerks, 75lbs
    6:33

    ...finished off with 10 ring dips (scaled) and 30 GHD sit-ups

  • Run / K2E / Hug a Twinkie (wtf?) / Run Workout

    Thursday 120405

    For time:
    Run 800 meters
    10 rounds of the couplet:
    Knees to elbows, 10 reps
    Hug-a-twinky, 10 reps
    Run 800 meters

    21:56 as Rx'd

    Did the "Hug a twinkie" by placing a swiss ball at the end of a bench and grabbing bench with lower abs on ball. Seemed to be a good sub for the vault.

    Also, quick note to all the people on the mainsite abbreviating the exercise as "Hug a twink" don't do that, especially near the Bay area. I cant tell you how hard me and my friends laughed when we saw that . . .if you only knew what a "twink" was lol.

  • Additional extra: Stiff-legged deadlift and negative dips Workout

    Stiff-legged deadlift
    4x8r
    Leave 3-4 reps in the tank.
    Rest as needed.

    Negative dips
    Choose one of the following set/rep scheme:

    3x1, 5x1, 3x2
    4x2, 4x3, 5x3
    4x4, 4x5, 5x5

    1rep is 10s. descend from top to bottom.

    If negative dip are too hard, you can do bench dips instead.
    Then choose one of the following set/rep scheme:

    3x2, 5x2, 3x4
    4x4, 4x6, 5x6
    4x8, 4x10, 5x10

  • I Must Be Dirty Because They Made Me Do Lots of Cleans Today Workout

    The new programming strategy started today at the box. Pretty exciting to see what sort of pain and punishment coach has in mind for the coming months!

    Warm Up:
    All skate - I went with push ups, chest to bar, burpees (getting my 100-day burpee challenge burpees out of the way), and squats

    Day 2 of 100 Day Burpee Challenge:
    2 Burpees. This is SO easy!

    Mobility:
    As a group because we've been bad with mobility lately.
    Hip flexor
    PNF Hamstring
    Pain ball on feet

    Max Effort:
    Power Cleans!x
    5x
    1 Lift to above knees
    1 Lift to top of dead lift
    1 Power clean

    Add weight as you go: 115 lbs, 135 lbs, 135 lbs, 165 lbs, 165 lbs, 185 lbs, 185 lbs (um, Parker and I are clearly not good at following directions and stopping at the max round. )

    I just checked my stats ... huh. Apparently, I hit a 10 lbs PR on the clean today ... hooray!

    MetCon:
    3x
    10 Hang Power Cleans @ 135 lbs
    10 Knees to Elbows
    10 American Kettle Bell Swings @ 70 lbs (eff, these were hard!)

  • Gassed... Workout

    SWOD: Back Squat
    Determine 1RM - 135#

    CWOD: 4 RFT
    25 T2B
    25 KB Swing (2.0/1.5) - 26
    25 Double Unders
    25 Burpees

  • CFSH WOD Workout

    -Buy In-
    Deadlift 5/3/1 – Cycle 1, Week 1
    65% x 5, 75% x 5, 85% x 5+
    Warm-up: 120x5, 150x5, 180x3
    Cycle: 195x5, 225x5, 255x5+ (15)

    WOD
    As Many Rounds as Possible in 10 Mins:
    10 Barbell Walking Lunges 95/65
    20 Supermans
    10 Broad Jumps

    Used 80# BB for lunges to save legs a little for tomorrow's 20 miler. Did 6 rds + 33 reps

    Cash Out
    3 x 12 Split Squats (each leg)
    Subbed 5/3/1 Bench Press for Split squats
    Warm up: 90x5, 115x5, 135x3
    Cycle: 145x5, 170x5, 190x5+ (13)

  • Strength Wod Workout

    Barbell Complex
    Deadlift
    Hang Clean
    Front Squat
    Hang Snatch
    Overhead Squat
    Front Press
    Bentover Row
    Romanian Deadlift
    6 Reps of each. Start with an empty bar and make 5# jumps until you cannot complete.
    2 Minutes rest between rounds, hands must stay on the bar the entire time during the round
    Made 4 rounds rx 45.50.55.60 - thought about 65 but had to let go of the bar :-(

    THEN!
    100m Prowler Push add weight each trip until you can no longer complete
    started 50#s; 80.110.140.190.220 - final trip bonus - pull against tony and a resistance band!

  • 4/6/12 Workout

    First:
    5 rounds of :
    6 shoulder press @20x1
    60 seconds rest
    20 hollow rocks
    60 seconds rest

    Then:
    5 Rounds FT of:
    10 DB ground to Overhead @35# dbs
    20 Meter 4-point ladder sprint
    Exactly 60 seconds mandatory rest.

  • Fight Gone Bad Workout

    “Fight Gone Bad”

    Wallballs 20/14

    Sumo deadlift high pull 74/45

    Box Jumps 20in

    Push Press 75/45

    Row (cal.)

    Perform as many reps as possible in 1 min. at the first station. At the end of 1 minute, move to the next exercise without rest. Continue on to the next movement after 1 min, without rest. After you finish all 5 stations, rest 1 minute.

    Score is total reps + calories on rower

    3 Rounds