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

  • 300 Workout

    For timer:
    *25 pullups
    *50 deadlift 60kg
    *50 pushups
    *50 boxjump 24"
    *50 floor sweeper 60kg(40kg)
    *50 KB clean & press 16kg(14kg)
    *25 pullups

    TC:30min

  • 10/7/13 Run, Burpees Workout

    Skill- Double unders (10 mins) - Starting to string them together but need to keep legs straight and not pike them!

    Then,

    6 Rounds

    400m Run

    25 burpees

    Time 39:46 (just under the 40 min time cap!)

  • MGW OHS, Back Squat, KB Swing, Run, Front Squat, Bear crawl Workout

    Strength:
    4x5 reps OHS hold 2sec. in down position (hice 20 30 35 40kg)
    Back Squat find your 5RM (40 70 90kg)
    WOD
    5 rounds of 2min. work 1 min. rest of:
    10 KB Swing 32/20kg (hice con 28kg)
    Run 200m
    10 Front Squat 50/30kg (hice con 40kg)
    Bear crawl 5m.(cada 5m 1 rep.)
    Puntacion es numero de Front squads y bear crawl
    Hice 12-12-12-12-12=60 reps.

  • AirSquats/PullUps/HangPowerCleans Workout

    Warm Up

    3min Plank Hold
    (Right, Middle, Left)

    2 Rounds of

    25 DU
    7 HR Push-Up
    7 Burpees
    7 Sit Ups

    Mobility
    T-Spine Smash
    Posterior Chain Smash

    WOD

    3 rounds of:
    50 Air Squats
    7 Pull-Ups [GREEN BAND - M]
    10 Hang Power Cleans (135, 95#) --- [65#]

    CASH OUT:
    800 M RUN

  • Gusto Workout

    Pre-WOD:
    -Work up to a heavy set of 3 Front Squats

    WOD - For Time:
    (#135/95)
    -90 Double Unders/30 Power Cleans/15 Front Squats

    -60 Double Unders/20 Power Cleans/10 Front Squats

    -30 Double Unders/10 Power Cleans/ 5 Front Squats

  • CF Santa Clara Workout

    Sunday partner WOD

    10 pull ups
    20 push presses
    30 air squats

    20 min AMRAP

  • 10/7/13 BS, Press, C2B, PC & Burpees Workout

    A. BS @ 3011; 10,10,10,10,10; rest 3 min SCORE: 275#
    B1. Press @ 12X2; 4-5 x 3; rest 30 sec SCORE: 175, 185, 195#
    B2. CTB chin ups - AMRAP (-2) x 3; rest 3 min SCORE: 22, 16, 15
    +
    15,12,9 @ 100% x 2:
    PC - 115/80#
    Burpees
    REST 8 min b/t sets
    SCORE: 4:57, 5:59

    Notes:
    - add weight per set for BS - slight jumps
    - pause 2 sec on rack and 2 sec overhead for press
    - go for it for both sets on circuit

  • 10 minutes EMOM 3 Front Squat at 85% of 1RM Workout

    10 mintues of Every Minute on the Minute 3 reps of Front Squat using approximately 85% of 1 Rep Max. My 1 RM = 215 lbs so I went up a little bit and used 185 lbs for the FS
    Warmed up with:
    bar x 8
    85 x 8
    105 x 5
    125 x 5
    145 x 5
    165 x 3

    185 x 3 (I didn't use a belt until the 8th min. - then I used it to prevent any injury if I rounded my back.. good thing as this was hard on the last 3 minutes)

    I rested for about 8-9 minutes and did a Post WOD quick and hard conditioning of:
    21-15-9
    Pullups & Pushups.
    I did that in 1:50 (much faster than I thought I'd do... I really just walked around and got my wind back and tried to relax, then hit it hard.
    Stretched for about 5-10 minutes and went home.

  • Stones, Snatches and Toes to Bar Workout

    Strongman WOD: Stones Ground to Shoulder (115/65) 5 rounds: 1 minute work, 1 minute rest
    95#bag
    14-13-12-11-8

    WOD: 3 rounds for time: 15 Toes to Bar 15 Ground to Overhead (95/65)
    45#
    7:22

  • 0600 CF Undisclosed Day 82 - 2 EMOM WODs Workout

    EMOM: Climbing DB Rows (1 Push up holding dumbbells + 1 triceps extension = 1 Row)
    1st minute: 1 Row, 2nd minute: 2 Rows, 3rd minute: 3 Rows....
    Went 9 minutes with 15 lbs for the first 4 minutes and 20 lbs for the rest.

    EMOM for 16 minutes:
    15 Double Unders
    4 Strict Chest to bar Pull-ups

    Did 10 triple unders in a row warming up. Did a few during the WOD, too.