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

  • The Seven Workout

    Seven rounds for time of:

    7 Handstand push-ups
    85# Thruster, 7 reps
    7 Knees to elbows
    155# Deadlift, 7 reps
    7 Burpees
    7 Kettlebell swings, 44#
    7 Pull-ups

  • Partner Ladder Workout

    Warm-up -
    Row x 1000m
    Sit-ups x 20
    Box Jumps x 20 (12" box)
    Squats x 20

    WOD 2 Rounds for time -
    - KB Goblet Squats x 50. Each did 25 (26lb)
    - Partner Med Ball Sit-ups x 40. Sit-up at same time, pass med ball back and forth. 80 passes, 80 sit-ups (14lb ball)
    - Partner Push-ups. X 30. Should have been partner's legs on your shoulders, push-up at same time. Did 15 standard push-ups, no weight.
    - Med Ball Thrusters Overhead Throw to Partner x 20 (14lb ball)
    - Partner Front Barbell Front Lunge. Did this separately. Bar only = 25lbs. X 10

    HR MAX - 176
    HR AVG - 139
    762 Cals
    13:42 in the zone - 144-161

  • 1RM Snatch Workout

    Find 1 RM Snatch

  • Ryan's Shoulder Mayhem Workout

    @freshman pulled something out of his ass and texted this to me so I decided to try it.

    Strength
    3/3/3/1/1/1/1/1/1/1 of Push Jerks
    95/115/135/155/175/185/195/205/215/230 - PR not the prettiest split jerk since I should probably drop under it faster but a PR is a PR and they do not get old!

    WOD
    5RFT
    7 Thrusters 115#
    14 HRPUs
    21 Double Unders

  • Weighted pull-up 4x10 Strength

    Pull-ups with extra weight 4x10reps

  • CFSH WOD Workout

    -Buy In-
    Coaches’ Dynamic Warm Up

    WOD
    4 Rounds For Time Of:
    20 Single Arm Dumbbell Snatch Alternating (60#)
    400M Run
    50M High Low Walk (1.5 pood KB)

    -Cash Out-
    20 Reps Of Your Weakness
    -Unbroken Wall ball

    350 DU's hit 71 UB.

  • Row 5x500 Workout

    5x Row 500m with 5 min breaks in between.
    1:49.7, 1:59.9, 2:01.9, 2:09.2, 1:58.5

    Strength:
    Front Squat
    Warm Up set of 5, 3, 2
    Work: 3x3

    Warm up - 5x75, 3x95, 2x125

    Work - 3x145, 3x145, 3x155

  • 26/04/2017 Workout

    30 Minutes, rep for round, pull up, reverse row, run 100 yards between exercises. So 1 pull up, run 100 yards, 1 reverse row, run 100 yards, then 2 pull ups, run 100 yards, 2 reverse rows, run 100 yards, 3 pull ups, run 100 yards, 3 reverse rows, run 100 yards and so on. 17 full rounds completed. So 153 pull ups, 153 reverse rows and 3400 yards ran. Pleased with that😎

  • Fast and Frenetic Friday Workout

    Great WOD this morning. Loved it ...mostly because I finally figured out overhead squats. Something happened midway through the first round where my brain kicked in and fully understood exactly where the bar should be (over my ankles) and BOOM, 95 lbs felt like 65. After that 'realization', I only had to put the bar down 1 time on OHS' during the entire WOD.

    Warm Up:
    2x
    15 Sit Ups
    10 Squats

    Then, work toward getting to 95 lbs OHS.

    Mobility:
    Shoulders on band

    MetCon:
    15 Minute AMRAP
    15 Overhead Squats @ 95 lbs
    30 Lateral Jumps (over the bar)
    45 Sit Ups

    (rounds were 4, plus 1 OHS)

  • Done with DUs Workout

    Yeah, might be done even bothering with DUs during a WOD - not to say I'm done practicing and working on them - they're just ruining WODs to the point that I don't get anything from the workout itself. Basically, if you spend 9 minutes of a 12 minute AMRAP missing DUs, you're not really getting a good workout in.

    Warm Up:
    2x
    10 Push Ups
    15 Squats
    Burgener

    Mobility:
    Calves on wall
    Roll shoulders

    Max Effort:
    Power Snatch
    10 minutes to get a 1RM
    135 lbs (missed 3 times at 140 lbs for a PR)

    MetCon:
    12 minute AMRAP
    25 Double Unders
    20 American Kettle Bell swings at 53 lbs
    15 Toes to Bar

    (3, plus 9 DUs)