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

  • Josh Workout

    For Time:
    21 OHS 95/65
    100m Run
    42 Pull-ups
    100m Run
    15 OHS
    100m Run
    30 Pull-ups
    100m Run
    9 OHS
    100m Run
    18 Pull-ups
    100m Run

    Did half inverted ringrows; half pullups...hands are still bothering me and today was a "working rest day"

  • CFG 2011 WOD #3 Workout

    5 Rope Climb
    5 Clean and Jerk #145
    4 Rope Climb
    4 Clean and Jerk #165
    3 Rope Climb
    3 Clean and Jerk #185
    2 Rope Climb
    2 Clean and Jerk #205
    1 Rope Climb
    1 Clean and Jerk #225

    25 Minute Time Cap

  • OH Squats & Burpees Workout

    3 x 5 squat - due to the time constraints, successfully completed 1 x 5 squat @ 165 lbs

    then…

    21-15-9
    overhead squats @ 40% - scaled to front squats (70 lbs)
    burpees

  • Josh Workout

    For Time:
    21 OHS 95/65
    100m Run
    42 Pull-ups
    100m Run
    15 OHS
    100m Run
    30 Pull-ups
    100m Run
    9 OHS
    100m Run
    18 Pull-ups
    100m Run

    Hands tore horribly on the last 18. Thankful the didn't tear worse before that. Not thrilled with my time, need to get better stabilization with my OHS.

  • 100 swings Workout

    kb 35 lbs

    100 sit ups
    60 push ups

    Cycling for 10 minutes pre WOD

  • Run Workout

    4 km with Kelly and Saga

  • 3 mile run Workout

    paved trail run: 3 miles

    25:05

  • Play day Workout

    30 kb one arm swing 17,5 lbs
    15 kb one arm press 24,5 lbs
    Pulling a rope (weight 6) for five minutes
    Lie down and move the kb back and forth to each side of the body
    50 sit ups

    Cycling for five minutes pre WOD

  • running "Josh" Workout

    For Time:
    21 OHS 95#
    100m Run
    42 Pull-ups
    100m Run
    15 OHS 95#
    100m Run
    30 Pull-ups
    100m Run
    9 OHS 95#
    100m Run
    18 Pull-ups
    100m Run

    Today I sucked it up reallll bad. Totally let myself down with this, but I at least got through it. By far the pull ups were my worst to date and took me forever. Can't beast 'em all, I'm not Rich Froning Jr. after all :D

  • Max DUs - 2 Mins Workout

    This is the coach's challenge from earlier this year, decided to give this a go after the WOD today.

    Max Double Unders in 2 minutes: Total - 130
    Thats better than 1 per second, I'll take that. Without the shoulder nuke WOD before hand, I think I could of hit the 160+ mark.