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

  • Run / Row Workout

    Run / row alternate:
    800 / 250
    600 / 500
    400 / 700
    200 / 1000

  • M Swim Workout

    4 rounds of:
    100 m crol
    100 m Braza
    100 m Espalda
    Total 1200 m

  • M Swim Workout

    4 rounds of:
    100 m crol
    100 m Braza
    100 m Espalda
    Total 1200 m

  • Endurance WOD Workout

    Skill
    bouncing forward with a lean & pulling one leg up 1/2 way through 1/2 the rounds. ~10-12 rounds for 50ft.

    1 mile run
    25 body blasters (burpee into pulllup into T2B)
    800m run
    15 body blasters
    400m run
    10 body blasters
    30 min timecap (i was only 3 short of finishing under 30 min)

    rest 5 min
    Lsit until fail
    100m sprint after fail
    for 5 min

  • G Clapping push-up and Pistols Workout

    10-9-8-7-6-5-4-3-2-1 of:
    Clap push-up
    Pistol (alternating legs)

  • Team WOD Workout

    1 person runs 400m
    the other does an AMRAP
    20 slamballs
    25 abmat
    50ft bear crawl
    20min cap

    Betsy & I were partners & we each made it through about one round per run. I think we had 10 rounds total

  • Nancy Workout

    “Nancy”

    5 rounds

    Run 400m

    15 Overhead squats 95/65 <--55#

    round 1 unbroken
    round 2 dropped 1ce
    round 3 dropped 3x
    rounds 4 & 5 dropped 1ce

  • 2007 & 2013 CF Games WOD Workout

    2007 & 2013 CF Games WOD

    Row 1000m then,

    25 Pull ups (75 pullups & then ring rows)

    7 Shoulder to overhead 135/95 (65#)

    I think it was 35min...had to roll to work & it took a long time.

  • Toes to bar + burpees Workout

    Buy In: Accumulate a 3 Minute Plank
    Then, 21-15-9
    Toes 2 Bar
    Burpees

    Buy Out: 2 Rope Climbs

  • rope climbs, run, row Workout

    Skill
    Rope Climbs

    Wod
    4 Rounds
    3:00 to complete
    400m run
    Row max Calories with your time remaining

    Rest 3:00 between rounds

    Score is total number of calories rowed - 33 cal