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

  • 3 RM Back Squat Workout

    3 rep max

    result: 235 lbs

  • In Need of Rescue Workout

    Deadlift:
    -5 @ 65% of 1RM 205
    -5 @ 70% of 1RM 225
    -5 @ 75% of 1RM 245

    WOD:
    For 20 minutes, alternate between each:
    -1 minute to complete 15 KB swings (53# for 5 rounds, 35# for remaining 5)
    -1 minute to complete 30 DU's

  • Group: Runs, Wall Balls, Push-ups Workout

    15 min AMRAP of

    400m run
    wall balls 20#
    push ups

    in groups of 3

    results:

    round 1: 36 pushups, 20 wall balls
    round 2: 38 pushups, 20 wall balls
    round 3: 38 pushups, --

  • In need of rescue Workout

    Deadlift:
    -5 @ 65% of 1RM 165
    -5 @ 70% of 1RM 180
    -5 @ 75% of 1RM 190

    Metcon:
    For 20 minutes, alternate between each:
    -1 minute to complete 15 KB swings 53#
    -1 minute to complete 30 double unders ...practice did 30-60 singles
    -1 minute to complete

  • Challenger Workout

    Pre-WOD:
    5X3 Deadlift

    WOD - For Time:
    -1000 meter Row
    ---75 KB Swings (#53/35) (Mod 25 pullups with band)
    ---50 Box Jumps
    ---25 GHD Sit Ups or T2B

  • CFFB Workout

    CSWOD:
    Bench 5 RM (225), 1 x max reps @ 90% of 5 RM (205x6 reps)
    I added another set at 185, got 7 reps

    One Arm DB Rows 1 x max reps AHAP
    80# is the heaviest I can make my DB, I got 17 reps on each hand

    WOD:
    I had to do the amateur since I have no way of getting my bar to the football field near my house:
    On the minute
    Sprint 100 yards on the minute for 10 minutes.
    Fastest sprint was about 17seconds

  • Team WOD 4th of July Workout

    Relay WOD In Teams Of 3
    3 Rounds For Time:
    Run 400m and tag your team mate
    15 DB Thrusters 50/35 - replaced with Front Squats @ 75 lbs
    15 Burpees - helped finish burpees for Tom in round 2 and 3

  • Independence Day Workout

    We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.
    The Declaration of Independence July 4, 1776

    “INDEPENDENCE DAY”
    76 Reps each of :
    Ab Mat Sit Ups
    Wall Balls 
    Double Unders
    KB push press (38 each arm)
    KBS
    Knees to Elbows 
    Push Ups
    Air Squats
    Slamball
    Burpees

    This workout won't be easy. It's a small price to pay compared to the many sacrifices that have been made on our behalf, so that we may live free.

  • Triple Nickel Workout

    Skill: Split Jerk 2-2-2-2-2 165!

    ME: 12 min AMRAP of:

    5 front squats 155/105
    5 press/jerk 155/105
    5 burpee-pullup-t2b

  • Wall ball and t2b 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

    15# med ball