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

  • To 22.1. Workout

    A) Mave 5x3

    105/105/110/110/110kg

    Hyvät sarjat!

    B) Mave 3x10 temmolla 2220, painona n. 65% maksimista eli 75kg.

    Täytyy sanoa, että kyllä hapotti. Minuutti meni aina yhteen settiin, kun normaalisti tuohon menis ehkä 20s! Siitä se hapotus kai syntyikin ;)

    C) Omana metconina vaan vastajumppaa, kolme kierrosta ja kolmea liikettä.

  • 15min AMRAP Workout

    15 min AMRAP
    1x deadlift @ 85% max
    5x pullup
    10x push up
    15x air squat

  • Grace Workout

    For Time

    30 clean and jerk 40kg

    7.19 rxd

  • 20 min row and push-up AMRAP Workout

    Complete as many rounds as possible in 20 minutes of:
    Row 250 meters
    25 Push-ups

    Post rounds completed to results.

  • Thruster and burpee couplet Workout

    21-15-9 reps for time of:
    95 pound thrusters
    Burpees

  • Shoulder press Strength

    Shoulder press 5x3

  • Skills Workout

    Total 60min
    A.
    3 rounds: 200m row, 20 DU, 10 KPU
    mobility
    B.
    BMU practice for 20min
    C.
    3 rounds for quality & time:
    50 DU
    15 T2B
    15 HSPU 1 abmat
    rest 3min
    Results; 5.55, 6.55, 7.30 - 26.20

  • Clean and Jerk Workout

    There is no description for this WOD as it is stat.

  • CFSC 21May11 - Saturday WOD Workout

    Level 1 - 3 rounds
    Level 2 - 2 rounds
    Level 3 - 1 round

    Total distance of the entire 'course' was roughly 350 -400 meters.
    Course consisted of workout points.

    11 pull-ups
    11 abmat situps
    11 box jumps
    5 tire flip jumps (flip the tire, then jump in it and out the other side = 1)
    22 toe touches (11 each foot)
    Shuffle running (is that what it was called? running sideways like a basketball drill)
    Run up to the corner, jump down 2 4ft retaining wall sections
    then run up semi-steep hill
    run back into parking lot
    11 slam balls @ 30lbs
    Over, under, over, under, over rope
    11 over and backs (over and back = 1)
    11 medicine ball clean @ 20lbs
    50 ft overhead @45lbs walking lunge
    11 burpees with a 45lb plate.

    All that = 1 round.

    Level 1

  • Snatches, T2B, Power Cleans, Walking Lunges Workout

    10 snatches (95/65)
    20 toes to bar
    30 power cleans (95/65)
    40 walking lunges
    50 pull-ups
    40 walking lunges
    30 power cleans
    20 toes to bar
    10 snatches