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

  • Making Love on the Levee Workout

    Warmup group run to Levee

    Form into 2 person teams. You Go / I Go format

    Partner 1 = levee sprint then 10 pushups on top of levee, run back down and tag partner who is resting
    repeat for 7 rounds

    *When both partners have completed 7 rounds. They will run back to the gym as a 2 person team.

  • Shoulders Workout

    Seated Shoulder Press Machine + Side Plate Bends (each side) + Air Squats:
    - 25kg x 10 + 20kg x 10 + 10
    - 30kg x 10 + 20kg x 10 + 10
    - 37kg x 10 + 20kg x 10 + 10
    - 44kg x 10 + 20kg x 10 + 10
    - 51kg x 6 + 20kg x 10 + 10
    - 25kg x 15

    Dumbbell Front Raises + Back Extensions:
    - 3 rounds
    - 6kg x 15 (each arm) + 20

    Standing Dumbbell Shoulder Press:
    - 14kg x 10
    - 16kg x 10

    Seated Reverse Shoulder Fly Machine:
    - 26kg x 10, 33kg x 10, 40kg x 10

    Seated Barbell Press (Palms facing body - underhand grip):
    - 25kg x 10, 30kg x 10, 35kg x 10

  • Chest and Back Workout

    Incline Dumbbell Press (Palms in) + Incline Butterfly Curl + Single Arm Dumbbell Bent Over Row:
    - 22kg x 10 + 14kg x 7 + 34kg x 10
    - 24kg x 10 + 14kg x 7 + 34kg x 10
    - 26kg x 10 + 14kg x 7 + 34kg x 10
    - 28kg x 10 + 14kg x 7 + 34kg x 10
    - 30kg x 10 + 14kg x 7 + 34kg x 10

    40 Strict Pull Ups

    Dumbbell Bench Press + Barbell Bent Over Row:
    - 28kg x 10 + 60kg x 10
    - 30kg x 10
    - Fractured finger...

    Ride 6km

  • CFSH WOD Workout

    -Buy In-
    Mobility Work/Foam Rolling or 5/3/1 Makeup
    5/3/1 Squats
    215x5, 240x3, 270x6

    WOD
    For Time:
    30 Swings (2pood/1pood)
    Row 2k
    9:35
    (KBS unbroken, Row in 7:47.6)

    -Cash Out-
    Tabata Mountain Climbers
    Lowest round: 19

  • Pull Up Ladder Workout

    With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

  • Chest to bar pull ups, box jump, and sit ups triplet Workout

    For time:

    10-9-8-7-6-5-4-3-2-1 reps of the triplet:
    Chest-to-bar pull-up
    Box jump, 30 inch box
    Sit-up

  • 4mi Easy Run Workout

    4mi easy run on Montour Trail. Start of taper so slowed pace way down.
    Time: 41:21
    Avg Pace: 10:19
    Elevation 386
    Calories: 593

    http://connect.garmin.com/activity/169211372

    Side note: seems like my garmin has been acting up a lot lately.

  • TUESDAY FOD 20120417 Workout

    Cuban Sandwich:

    For time complete:

    800m Run
    30 Punches
    20 DUB's or 368,000 Singles
    20 Clean and Press 135/95
    4 200m Sprints
    10 Inverted Burpees

  • Romp Workout

    For Time:

    -800 Meter Run

    10 rounds:
    -5 Dead Lift (115)
    -10 Hand Release Push Up

    -800 Meter Run

    Post WOD:
    -4 minute plank

  • Press Day Workout

    Strict Press 5 x 2
    55-60-65-70-75 (with 75 being my 1rm.. I ALMOST got 2... but had to kinda push press that last one! boo)

    WOD:
    100m run while pushing I think 70#s
    250 singles
    100 lunges
    100 sit ups