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

  • Meathead Thursday Workout

    warm-up

    I was sore and probably shouldn't have done 1RM, but did it anyway...

    1-1-1-1-1 front squat - 275 max (not heavy, just awkward because I have bad form)
    1-1-1-1-1 back squat - 355 max, 365 fail (not sure why I failed on 365...)
    1-1-1-1-1 bench - 205 max (shoulder roughed up, stopped benching after 2nd round...)

    Shoulder hurts. Real bad. Gotta stretch more...

  • Burpees Workout

    50 burpees for time

  • Snatch and OHS Workout

    Warm-Up:
    400m Run/Stretch, then
    3 Rounds:
    10 Wall Balls
    10 Med Ball cleans
    10 Med Ball Sit-Ups

    WOD:
    15 Rounds of:
    (1) Power Snatch and (5) OHS
    Start Light and Add Weight. The five OHS should be done without dropping the bar. If you drop the bar count the round as a miss. Every Missed Round will be 5 Burpees at the end of the 15 rounds.
    Bring your Journal or pen and paper to write down your lifts.

    COOL DOWN:
    Run 400m, Stretch and then count your blessings on your drive home :-)

  • 8-22-12 Deadlifts & Metcon (DL-Burpees) & DUs Workout

    Strength:

    Dead lifts - 5x225, 5x315, 2x405, 2x455, 2x475

    Metcon:

    5 Rnds - 5 DLs (275lbs), 10 Burpees

    Time: 5:03

    100 Double Unders for time: 1:48

  • "Power Clean 2RM & Un American Tea Party" Workout

    Power Clean 2RM
    135# x 2

    Un American Tea Party
    For Time
    50-35-20
    Row Kcal
    20# Dumbbell Thrusters

  • Snatch & Snatch balance Workout

    AM workout at my friends gym - with bumper plates
    Burgener warmup, lots of DUs, stretching, some FS & PJs to get loose
    Snatch 65 lbs x 10, 85 lbs x 8, 95 lbs x 6, 95 lbs x 6, 105 lbs x 5, 115 lbs x 4, 115 lbs x 3, 115 lbs x 3
    Sntach balance: 95 lbs x 5, 95 lbs x 5, 105 lbs x 5, 105 lbs x 5, 105 lbs x 8

    Post WOD did 4 sets of KB swings + 25 DUs immediately after the KB swings. I used 16 kg, 20 Kg, 24 kg, 28 kg

    foam roller and stretched a little bit then back to work

  • "Kindergarden" Workout

    For Time

    Row 35 Kcal
    Run 400m

    21-15-9-15-21 of
    Abmat sit ups
    Back Extensions

    Run 400m
    15 Ninja Burpee Jump Touches

  • "CFE Stacked Deck" Workout

    Weighted Push-ups
    10 - no weight warm up
    10 - 10# added
    7 - 25# added
    7 - 45# added
    5 - 45# added
    5 - 45# added

    Stacked Deck
    4 Rounds for Time
    156 single unders
    26 Knees to Chest - scale for knee-2-elbow shoulder issue
    13 30# dumbbell push press

  • Friday Fun day Workout

    Mobility:
    Lax: Shoulders, low back & glutes
    High Kicks
    Lunge
    Inch worms
    Walking pigion
    Four square drill
    Warm Up 4 x
    5 push ups
    10 ring row
    20 pistols each leg

    WOD:
    KB Swings 10-8-6-4-2
    Box Jumps or Step Ups-20-16-12-4

    Finisher: 30 knees to chest
    Hips
    5 Pelvic floor draw briges- 10 bridges- hold plank- side plank

  • Manic Monday Workout

    Mobility

    Warm up
    10 -100m row sprints
    MB pullovers

    WOD; 4x
    10 Front Squats
    200 M Run

    Core/hips