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

  • Snatch PR/"meadows" Workout

    full squat snatch personal best 185lb.

    "meadows"
    20 muscle ups
    25 front levers
    30 hspu
    35 ring rows
    40 ring push ups

    24:10

  • Unbroken or Else Workout

    -30 Shoot Thru
    -30 HSPU: 200 meter run/per break
    -30 Ring Dip: 200 meter run/per break
    -30 KB Swing: 200 meter run/per break
    -30 WB Shot: 200 meter run/per break
    -30 Pull Up: -200 meter run/per break
    -30 Box Jump (24")

  • Mobility Workout

    Shoulders
    Hips
    Legs
    Back

  • 09.08.2011 T2B, OHL w/plate, KBS, DU Workout

    4 Rounds for Time

    10 Toes to Bar

    20 OH Walking Lunges w/ Plate 45

    30 Kettlebell Swing 1.5 pood

    40 Double Unders

    I felt pretty good on this one overall. I didn't really feel too tired and more or less kept a steady pace through the entire thing. As expected, swings were by far the hardest part for me. I split rounds 2-4 into sets of 3x10. I did very well on my DU's.

    I believe swings are the one exercise that get my lungs going as hard as sprinting does.

    My lower back is still aching...did a lot of stretching and rolling before and after the WOD. That seemed to help.

  • Dynamo Workout

    for Time:

    21-15-9

    -Bar Facing Burpee
    -Dead Lift (225/135)

    I am super happy I RX'd my work out. For me it means a lot since I have very painful IC, and the fabulous Fibromyalgia symptoms in my legs plus my Anemia I am over due for on an Iron Infusion (want my life?? :-) Sad thing is I could have done this wod at 150, I'd like to do it again and heavier.

  • 12122014 CF SHOKA BOADILLA Workout

    AFAP
    - 3 sets of:
    -- 40 weighted box steps (24"/20) (9/6Kgs).
    -- 30 Toes to bar.
    -- 2 x 20 seconds rings L-sit.
    -- 10 HSPU.

  • Front Squat 5 x 3 Strength

    3,3,3,3,3
    Front Squat

  • Superfly Workout

    5-4-3-2-1 reps of:

  • 09.08.2011 T2B, OHL w/plate, KBS, DU Workout

    4 Rounds for Time
    10 Toes to Bar
    20 OH Walking Lunges w/ Plate 45#
    30 Kettlebell Swing 1.5pood
    40 Double Unders

    Soooo apparently I've ended up with a bruised rib, pulled muscle, something around a rib... thats causing severe pain on deep breaths :( Slowed me down so much its not even funny.

  • 09.08.2011 T2B, OHL w/plate, KBS, DU Workout

    4 Rounds for Time

    10 Toes to Bar

    20 OH Walking Lunges w/ Plate 45/25

    30 Kettlebell Swing 1.5/1 pood @18kg yellow

    40 Double Unders

    25lb OHL

    Felt so exhausted! I don't know what did it but I NEED to really work on my double unders. I was at 10min after 2 rds and then started taking too many breaks.

    Ran a mile before WOD at about 7:47 and worked on my power snatch after @65# & 75# and a little bit on du, got to 40 unbroken.