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

  • 4.11.14 Workout

    25 Minutes of Handstand Progression and Skill Work

    10 Minutes to Complete 3 Sets of Max Effort Double Unders
    67-64-57

    5 Minute Clean & Jerk Kettlebell Long Cycle
    54 reps

  • April 14th 2014 Workout

    Strength

    5x2 Squat Snatch

    *Still working with 55lb

    WOD

    30 t2b
    50 double unders
    50 wall balls
    50 double unders
    30 t2b

    *12lb wall ball
    *knees to elbow

  • 14.04.15 - Week 1, Day 2 Workout

    A1. GHD Situps 4X12
    A2A. Strict Pull ups 2X5
    A2B. Strict Chin ups 2X5

    Conditioning:

    EMOM 10 minutes:
    2 Power Cleans + 1 Jerk
    20 Double Unders

    rest 5 minutes

    4 Rounds: About 11 Minutes
    Partner A: 200M row
    Partner B: Max Wall Ball
    Partner C: Rest

  • mix up of movements for 1st workout since sick in the garage Workout

    I did a mix of movements as my first workout in a while since being sick. I did this on a great day, in the garage.
    I started with cleans, and FS and some Push Jerks, with 95, then also used 105, 115, 125, 135, 145 lbs.
    I was also doing some power cleans.
    I then switched to doing 3-5 DL, then 3-5 hang power cleans and then 3-5 Push Jerks all without putting the weight down.
    I would finish off each round with about 10 KB swings (full american) or some DUs as well.
    Really no stretching and almost no warm up as well.
    Just playing around and feeling the weights and movements.
    I got a decent workout and then we played in the park and then we went for a hike in the woods with Tom and Steph and their kids.
    Great day overall.

  • KB swings/run Workout

    50 KB swings
    400 m run
    40 KB swings
    400 m run
    30 KB swings
    400 m run
    20 KB swings
    400 m run
    10 KB swings
    400 m run

  • TFF Workout

    Squat - up to 325 for 3x2, 275 for 2x5, 225 for 1x10
    Strict Press - 135 for 5, 145 for 2x5, 115 for 2x8

    6x5 pull up and dips

    3x10 reverse hyper with 20# bar behind neck & Jack Knives

    5 minutes Stairmaster
    7 minutes run

  • Pistols, Deadlifts, T2B Workout

    Group warm up, then;

    5 Rounds

    5 Pistols (right) (MOD: 18" box)
    5 Pistols (left)
    5 Deadlifts 275/185 (MOD: 125#)
    10 Toes 2 bar

    Staying light on the deadlifts until I feel confident enough I'm doing them all correctly. I can kind of do a pistol on my right leg. Kind of.

    9:23

  • RX - Kelly Workout

    “Kelly”
    35 min CAP
    5 Rounds
    400m run
    30 Box jumps 24/20
    30 Wallballs 20/14

    33:36. About 1 minute faster than last time. Wallballs are getting better when I remember to focus on my breathing. They're still a bitch.

  • Elizabeth Workout

    2nd WOD for the CFSC Challenge- All results must be emailed to me by Monday 4/14!

    Clean 5-5-3-3-1 (100# - PR!)

    Then,

    “Elizabeth”
    21-15-9
    Cleans 135/95 (FULL cleans) (MOD: 80#)
    Ring dips (MOD: dips with purple band)

    80# was crazy heavy. I fell on my butt once and missed a several cleans. It wasn't pretty.

    12:45

  • Jackie Workout

    Group warm up, then,

    “Jackie”
    For time;
    1000m Row
    50 Thrusters 45#
    30 Pull ups (MOD: purple band)

    Then, with time remaining in class- Practice something you suck at!

    11:40