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

  • Squat Workout

    BACK SQUAT

    8RM

    Warm up and hit a heavy set of 8, heavier then last week. No failing. No tempo. Use spotters.

    Post loads to comments.
    Exposure 5 of 8

    4-6 Rounds Not for Time (or 20 Minutes):
    150′ Farmer Carry, AHAP unbroken
    Max Strict Ring Dips (1-2 RIR)

    The carry is 75′ out and 75′ back. You can place the implements down at the turnaround, but pick them right back up within a few seconds to come back. Aim to begin with at least 10 Dips or scale accordingly. “RIR” stands for “Reps in Reserve.” In other words, you should end the sets to 1 or 2 reps shy of failure. Scale the Dips to the Matador as available or to Ring Push-Ups or regular Push-Ups. There should be plenty of space to do elevated Push-ups as a further scaling option as needed.

    Post work to comments.

  • Mind Blowing Burning Double-unders Workout

    In 12 minutes: 3 rounds max reps bench press, ring rows
    In 5 minutes: max reps Double-unders
    In 3 minutes: max reps Sit-ups

    In 20 minutes: 10/13, 6/11, 5/8, 250, 18^5?

  • 09.09.2020 Workout

    5 rds amrap
    2'30 on 2'30"off
    21-18-15-12-9
    Cal row
    Max effort wall ball 9kg fino alla fine del rds
    Result= n. Wall ball

  • 9/22/15 Workout

    4 rounds
    Rest 1:1

    200m run
    20 air squat
    10 ring dips
    10 toes to bar

  • 2-25-11 Deadlift, C2B Pull-up, Burpees Workout

    21-15-9

    Deadlift 225

    Chest to bar pull-ups

    Burpees

  • Annie Workout

    50-40-30-20-10

    Double-unders
    Sit ups

    (If you can't do Double-unders do 100-80-60-40-20 single-unders)

  • All over the place Workout

    Went into the gym alone today, had trouble with motivation so I did a lot of different stuff.

    Warm up:
    OHS 3 sets, 7 reps resting in the bottom between sets
    Free Standing hand stand holds / Hand stand walks

    WOD 1: Shoulder Complex (95#)
    Without setting the bar down complete the following
    7 bent over rows
    7 hang power cleans
    7 hang power clean and jerks
    7 jerks
    7 hang clean and jerks
    7 bent over rows
    Time: 1:48

    WOD 2: Back Squat and Double unders
    AMRAP in 10min of:
    6 back squat (body weight 155#)
    20 double unders

    7 rounds, 6 squats 9 double unders

    WOD 3: Body weight bench press and ring dips
    10 bench press (155#)
    10 dips
    Rested as needed between rounds because I had no spotter, didnt keep time.

    WOD 4: Push ups and sit ups
    5 rounds for time of:
    20 ab mat sit ups
    10 chest to floor push ups

    Time 3:56 (chest and arms dead from the bench press)

  • 2-25-11 CFSC WOD Workout

    21-15-9

    Deadlift 225/155

    Chest to bar pull-ups

    Burpees

    Can't remember my exact time but I remember it was over 18 minutes!

  • 2-21-11 CFSC WOD Workout

    15 Front Squats 185/135

    800m Run

    50 Box Jumps 24in

    800m Run

    Don't remember my weight or time on this one...duh.

  • 2-23-11 CFSC WOD Workout

    3 Rounds

    10 Burpees

    20 KBS 1.5/1p

    400m run