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

  • Blake Workout

    100' walking lunge (2 - 20lb KB's OH)
    30 Box Jumps (24")
    20 Wall Balls (20lb)
    10 HSPU (scaled after Rd. #1 - got all 10 on #1 then scaled to feet on box. Shoes were scuffing my wall and didn't want to keep taking them on and off for the box jumps)

    1st attempt at Blake. Not real excited about the time or that I scaled the HSPU's.

  • CFDC 06.10.11 MetCon Workout

    AMRAP 20 Minutes:
    20 Wall-balls
    20 Sit-ups
    100m Run

    8 Rounds + 9 WB
    20# WB

  • MURPH Workout

    1 Mile Run
    100 Pull Ups
    200 Push Ups
    300 Air Squats
    1 Mile Run

  • Can't Stop the THRUSTERS Workout

    5x3 Thrusters

    WOD:
    6 minute clock
    - 800 Meters
    - Thrusters (Rx 95/65)- AMRAP

  • 06-10-2011 WOD DEADLIFT FRIDAY 21-15-9 Workout

    21-15-9
    Deadlift @ 60% of 1RM
    Burpee box jump 24/20

    11:16

    3 rds
    Toes to bar: First round i did 10 toes to bar. First time my toes have touched the bar. Then KTE

    1 min plank: Couldn't hold the plank for a minute. Had a couple rests

    7:03

  • Mr. Joshua Workout

    "Mr. Joshua"

    Five rounds for time of:

    Run 400m
    30 GHD Sit-ups
    15 Deadlifts, 250 lbs / 165 lbs

    Scaled to 225 lbs

  • Kill Bill Workout

    Teams of two:

    400M Lunges
    150 Pull ups
    150 Push ups
    150 Sit ups
    400M Run

    Two thumbs up on this workout. We kicked ass like Uma on this one. Tore the crap out of my hand but luckily didn't realize it until the pull ups were over.

  • Partner wod @ CF Richardson Workout

    Teams of two (my beautiful wife was my partner):

    400M Lunges
    150 Pull ups
    150 Push ups
    150 Sit ups
    400M Run

  • CFSC 11Jun11 - Saturday Team WOD + Extra! Workout

    Saturday Team WOD
    20 Min Amrap - 3 person teams
    Person 1 - 7 Slam Balls, 7 Wall Balls, 7 Burpees
    Person 2 - 7 Lunges (each leg), 7 Stick jumps, 7 ABMAT
    Person 3 - 200m Run

    Each person works until tagged by their teammate. Total rounds of BOTH Amraps count.

    I was teamed with Paula & George, we did a total of 13 "Person 1" rounds and 18 "Person 2" rounds for a total of 31!

    I stuck around doing additional stretching and various exercises to practice and J Hill talked me into doing the 8 minute Cindy AMRAP with his friends whom he brought to the fundamentals.

    8 Minute Cindy, AMRAP
    5 pull ups
    10 push ups
    15 squats
    Total Rounds: 6 1/3 + 6 push ups! The last time I did an 8 minute Cindy was many moons ago, I did about 5 rounds but it was all modified [ring rows & knee push ups]. Pretty nifty!

    Great way to spend a Saturday :)

  • Danny Workout

    20 min AMRAP

    30 Box Jumps (20")
    20 Push Press (77#)
    30 Pull ups