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

  • Fran Workout

    21-15-9

    Thrusters 30kg
    Burpee over the bar

  • Endurance WOD Workout

    In teams of 3 accumulate as many meters on the bike and climb as many ropes as possible in 40 minutes:

    Result is the total meters biked and ropes climbed.

    One bikes, one climbs and one rests in plank position. Alternate stations every 3 rope climbs.

  • Baseline Workout Workout

    For Time:
    -500 meter row
    -40 Air Squat
    -30 Sit Up
    -20 Push Up
    -10 Pull Up

  • Fran Workout

    21-15-9
    thrusters
    pullups.
    felt great through pullups. rounds 1 and 3 went well but i need to improve on my set of 15 and not take breaks if possible. STAY ON THE BAR!
    Strength work - 10x2 push press 95#-185# was weight increasing by 10# each set.
    then strict dead hang pullups for max reps - 20.

  • Weighted step-ups Strength

    Weighted step-up 10-10-10 reps each side

  • CFSH WOD Workout

    -Buy In-
    Deadlift 5/3/1 – Week 4, Cycle 1, Deload
    40% x5, 50% x5, 60% x5 (115#, 140#, 170#)

    WOD
    Working with a Partner For Time:
    Starting Deload so scaled weights
    100 Back Squats 95/135 (115#)
    100 Bar-Facing Burpees
    100 Ab Mat Situps
    100 Deadlifts 115/155 (135#)
    *1 Partner working at a time. You must complete all exercises before moving onto the next.
    -Partnered with Steve (new Member). He rocked it!

    -Cash Out-
    Mobility and Stretching

  • Fall Brawl WOD 1 Workout

    Carry items from base of tubing hill to top of tubing hill, once all items are at the top, return all items to the base of the hill. Items must be in your control at all time. Hill approximatley 900 ft long, with guessing 200-250ft in elevation gain. 13 minute time cap, for every item not returned to bottom, 0:30 second penalty.

    Items for Men competitors:
    (2) - 8" Block
    (2) - Automobile tires
    (1) - Section of fire hose (guessing 50' section)
    (1) - 24" long by 12" diameter log

  • JT Imported Workout

    21-15-9

    Handstand Pushups
    Ring Dips
    Pushups

    Scaled: Strict dumbbell press #30/#20

  • 30 Muscle Ups Workout

    Warmup
    50 Double unders

    WOD
    30 Muscle Ups for time.
    I've never tried this one until today. Kept it easy on my shoulder and didn't want to miss and tweak my shoulder. This one felt good to get in and I wanted my first 10 unbroken as part of a goal I had. I got 8 instead. maybe next time.

  • 45min amrap: SkiErg / takakyykky / leuanveto Workout

    45min amrap:

    • 10cal SkiErg
    • 3 takakyykky
    • 1 tiukka leuanveto

    Kyykyn aloituspaino 1RM-100kg.
    Lisää painoa 2,5kg joka kierroksella.