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

  • 8 Min AMRAP Workout

    8 min AMRAP

    5 front squats unbroken 95 lbs

    15 chest to ground push ups

  • 4/15/13 Workout

    MONDAY
    In Teams of Three, 30-Minute AMRAP of:
    5 Wall Ball
    5 Burpees

    P1 begins the round. Once P1 has completed the wall balls, P2 may begin. P2 may not begin burpees, until P1 has finished. Continue this progression with all three partners until 30-minutes has elapsed. One partner completing one full round is equal to 1.

    Jen,Stacy B = 97+5

  • 04.30.2013 Workout

    7RFT
    7 OHS (95/65)
    14 Air Squats
    21 Double unders

    RX. Moving slow from lack of sleep

  • Aerobic work + gymnastics + conditioning Workout

    AM: 70 min
    1.Aerobic work
    For 60 min, 2 rounds:
    10 min ski + bike + run
    2.Mobility for 10 min

    PM: 140 min
    Warm up for 20 min
    1.Gymnastics
    A. HS walk drills
    -Shoulder taps feet on box 3 x 12
    - Wall facing HS Shoulder taps 3 x 10
    - HS walk: 4-5 sarjaa, focus edelleen tukikädessä → minimoidaan sivusuuntainen huojunta

    B. Handstand hold on parallettes (against band)
    - 5 sets

    C. Butterfly pull up practice for 15 min
    - 7 8 8 8 7 8 9 = 55 reps

    D. Hspu endurance: 3 sets:
    Kipping hspu (rir 3) - 12 10 9 reps
    -Straight into-
    30 s. Shoulder presses with stick
    -Rest 2 min-

    2.Conditioning
    A. 2 rounds:
    Reverse tabata Assault bike
    -Rest 3 min-
    Set 1: 58 cal, max/avg. rpm 98/49
    Set 2: 56 cal, max/avg. rpm 96/48

    3.Accessory
    A. 3 sets:
    10 Jefferson curl
    10 Bicep curl and press

  • 4/10/13 Workout

    7-Minute AMRAP of: 9+5
    5 Pull Ups (CTB)
    7 Toes To Bar
    9 Air Squats

    5-Minute Rest

    7-Minute AMRAP of: 5+78m
    200m Row
    5 Burpees

    5-Minute Rest

    7-Minute AMRAP of: 8+50' (53#)
    50’ Farmers Carry
    5 Kettlebell Swings

  • 4/9/13 "Annie" Workout

    7x2 Front Squat 165#

    “Annie”*
    50-40-30-20-10 of:
    Double Unders
    Sit Ups

    *Once finished (if completed in less than 10-minutes), row for calories.

    Katelyn : 13:26

  • 130430 Workout

    1)
    Every :30 for 6 minutes
    1 Power Snatch + 1 Overhead Squat
    Choose weight and stick with it through all sets
    135#

    2)
    “Nancy”
    5 rounds for time of:
    Run 400m
    15 OHS 95/65#

    15:10

  • Nancy Workout

    5 Rft of
    400m run
    15 OHS 95#

  • Run/Core : GFCF Outdoor WoD Workout

    WoD1
    5 RFT:
    400m Forwards Run
    400m Backwards Run

    Time: 26 mins

    WoD2
    3 Rds
    30s Hollowbody Hold
    15 Top Crunch
    30s Superman Hold

  • Custom Workout

    Buy-in: 800m run

    3RFT

    20 Toes to Bar
    20 Burpees
    20 Walking Lunges