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

  • Heavy Deadlifts Workout

    9 Sets of 3 Reps with highest weight you can lift properly. List the weights of each set
    195x3, 205x2, 215, 225x3

  • WOD "Weighted Step Ups / 45 Sec x 15 Sec Circuit Workout

    Warm up

    5-4-3-2-1

    Pull-ups
    Goblet Squats (35lb KB)
    GHD Sit-ups

    400m Row

    WOD

    A) Weighted Step ups

    4 sets of 8
    Rest 2 min between sets
    -Score is Max weight on last set

    *** didnt know where I would be on this... feel like I could have done 10-20 more pounds total.

    B) 6 Sets

    45 Sec Rotational Ball Slams (20lb Ball)
    15 Sec Rest

    45 Sec 1 Arm KB Standing Lunges
    15 Sec Rest

    Total Score 95/156

  • X-Train TRX Strength Workout

    X-Train TRX Strength

  • Strength by Feel Cycle (w1 d1) Workout

    Jerk - 4RM; 90% x 4 x 2
    - 95x4 / 105x4 / 115x4 / 125x4
    - 90% 115x4 / 115x4
    Push Press - 5RM; 90% x 5 x 2
    - 95x5 / 105x5 / 115x2
    - 90% 100x5 / 100x5
    Back Squat - 5RM; 90% x 5 x 4
    - 135x5 / 185x5 / 205x5 / 230x5
    - 90% 210x5 / 210x5
    Bent row - 5RM; 90% x 5 x 2
    - 65x5 / 85x5 / 105x5 / 115x5 / 135x5
    - 90% 115x5 / 120x5
    Unanchored sit-ups - 3 x max reps
    - 30 / 22 / 15

  • Dale's Birthday Workout

    1 mile Run

    21-15-9

    Thrusters 95/65 (115/85)
    Burpees
    Pullups

    1 mile Run

    • Scaled down to 75 for the thrusters, and only got the first mile in, because it got dark :(

  • X-Train Tabata Workout

    X-Train Tabata

  • Barbara Workout

    Warm up

    Jump Rope - 2 min unbroken

    5-4-3-2-1

    Hindu Push-ups
    Wall/Pole Squats
    Scorpians

    Hump Day with Barbara

    5x
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Air Squats

    ** Rest 3 Min Bewteen Rounds

    This was a wakeup call, I am 6 workouts into CF and this wrecked me... By the end of RD2 coach let me know he wanted me to only finish 3 rounds... I did 3 rounds in 31:52... so hard... dry heaves... seeing stars... Instead of doing the humping, I got humped... I will get my revenge someday sooner then later! Top guy in the class did 5 rounds in 37:30.. Top girl was 36:00..

  • 20 Min Chipper AMRAP Workout

    Warm up

    100 Singles - Jump Rope

    2x
    10 Squats
    10 Push-ups
    10 KB Swings (35lb)

    Skill / Strength - Rope Climb

    20 Min AMRAP - Later changed for other group to a Chipper

    35 Box Jumps - 24"
    1 Rope Ascent
    35 KB Swing - 35lb
    35 GHD Sit-ups
    35 Squat Cleans 75/55 rx
    35 Back Extensions
    500m Row

    This was killer but I felt pretty good about it. Cleans were the main killer for slowing time down, so something to work on... My score was 1+4 and tops was 1+74 so definetly in the mix!!

  • Fran Workout

    Warm up

    3x
    15 Jumping Jacks
    "spiderman" across the room
    8 KB swing 35lb

    21-15-9 Thrusters / Pull-ups

    This was my baseline "Fran" and I don't have pull-ups... I used a Green band and added a Blue band later on.
    I have not done thrusters before today also so the coach set me at 65lbs.

    I rolled through the first 21 Thrusters unbroken which was good
    Made it through all 21 pull-ups with the green band but had to rest half way through.
    Did 8 and 7 for the 15 on Thrusters.
    Got through 5 pull-ups before adding a blue band.
    Went 5 and 4 for the 9 on Thrusters.
    Went in sets of 2 with both bands for pull-ups

    11:17 was time... pull-ups is my struggle hoping to gain those over the next months. I am learning this is about pushing through the pain while keeping form. I need to take shorter rests...10 secs VS 20-30 secs.

  • friday the 13th home wod Workout

    3 rounds of:

    1- 10 double unders
    2- 200m run
    3- 30 flutter kicks
    4- lunges
    5- burpees
    6- toe touches
    7- push ups (hand release)
    8- calv raises
    9- squats
    10- bicep curls (30# KB)
    11 tricep dips
    12- mountain climbers
    13- pull ups

    *all done with 5lb ankle weights