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

  • WOD: 4/12 Workout

    21-15-9:

    Deadlift (185/125)

    Box Jumps (30″/24″)

    *Post Times.

    Erin – 5:35 Rx

  • Black Ops Friday Workout

    Warmup - Burpee shuttle (single burpee, jog across gym floor, single burpee) x 10
    Mobility
    Wall walks 4 minutes (handstand practice)
    double under tabata 3 burpee penalty when rope makes you stop ( I had 21 burpees to do after 4 minutes)
    WOD

    800 mtrs
    15 boxjump
    15 kettlebell swing @ 24kg
    15 boxjump
    15 kettlebell swing @ 24kg
    15 boxjump
    15 kettlebell swing @ 24kg
    800 mtrs

    Finisher
    plank hold for 30-60 seconds
    knees to elbows cycle crunches

  • THURSDAY'S F.O.D 20120412 Workout

    5 Rounds of:

    (Each round for time)

    200m Sprint
    15 DB Clean
    15 Push ups
    5 Combo

  • THURSDAY'S F.O.D 20120412 Workout

    5 Rounds of:

    (Each round for time)

    200m Sprint
    15 DB Clean
    15 Push ups
    5 Combo

  • Exertion Workout

    5 X 3 Dead Lift (135,155, 185, 205, 235, 255)
    5 X 3 Bench Press (135,155,165,175... Burn out at 135 12 reps))

    Optional: With a Partner

    5 Minute Cap
    -10,9,8,7,6,5,4,3,2,1
    Floor Press (135)
    Windshield Wiper

    5 Minute Cap
    -10,9,8,7,6,5,4,3,2,1
    Dead Lift (95)
    Roll Out

  • "Off" Day Workout

    Warm Up:
    Drink 2 beers @ The Ginger Man: Rx - Hefeweizens
    Drink 2 margaritas @ Taco Diner: Rx - Mambo Taxis
    Eat Mexican Food @ Taco Diner: Rx - Brisket Tacos, Avacado & Rice
    Eat Paciugo: Rx - "Medio" - 4 flavors - Turtle, chocolate, coconut, & Wedding Cake

    Workout:

    Jog to your local track

    2 miles of sprints on a track

    Sprint the 100 yards(length of the football field) and walk the corners.

    Do this 16 times

    Jog home

    Cool Down: "Midline" work
    Vomit. Profusely. (Not Really, don't do this)

  • We Still Metcon? - FCSC Workout

    20:00 AMRAP Ladder
    1 rep for the 1st round, 2 reps for the 2nd round, 3 reps for the 3rd round, and so on...

    Pullups
    Pushups
    Wallballs

    Then,

    Prowler @ 250lbs 100 ft with 15 second rest for 6 rounds

  • Burpee Challenge Day 8 Workout

    Day 8 = 8 Burpees

  • Starting Strenght Workout A Workout

    Day 5
    For each exercise, all sets should be done with the same weight.
    If you done 5 reps -> +2,5 kg

    Back Squats 3 sets x 5 reps
    5-5-5 -> 75.0 kg

    Bench Press 3 sets x 5 reps
    5-5-5 -> 45.0 kg

    Deadlift 1 set x 5 reps
    5 -> 80.0 kg

    ready for +2,5kg

  • CFSH WOD Workout

    -Buy In-
    Skill – Hang Power Snatch
    Subbed 5/3/1 Deadlifts (scheduled for tomorrow)
    210x3, 240x2, 270x16
    (pussed out on last set of deadlifts, had more in me, but legs feeling it from run last night and general fatigue from last few weeks of training. Did 275x20 last cycle.)

    WOD
    4 x 800M Run
    Rest 3Min between each run.
    *Took these easier, decreased speed each interval
    4:00, 3:26, 3:19, 2:58

    -Cash Out-
    3 x 50M Plate Pinch Farmer Walks
    -used 45# metal plates