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 weight of the world on my shoulders. . . " Workout

    Strength Training:

    B.S. 5-5-5-3-3-3

    F.O.D

    5 Rounds for time and quality of:

    12 KBS 70/50
    6 Combo's
    12 DUB's or 48,000 Singles
    (Yeap that's right 48,000 Singles)

    Coah Says: This is for quality and time NO REPS will be issued!!! Bring you A game

  • Weekend recovery Workout

    Skill

    Split jerk 6x2
    started off at 65 and worked our way up to 125!!

    Finisher
    12 min amrap of:
    10 burpee box jumps
    7 push press(65/95)
    5 overhead lunges (each side.. 25/45)

    *This marks my FIRST PRESCRIBED WORKOUT!!!!
    ...it's really the small things in life

  • Death by Burpees Workout

    Home » Workout of the Day » 3-27-12 Tuesday’s WOD
    3-27-12 Tuesday’s WOD
    March 27, 2012 Dr. Brian

    Death By Burpees

    On the first minute, perform 1 burpee

    On the second minute, perform 2 burpees

    On the third minute, perform 3 burpees

    Continue until the 20th minute(start of 19:00 on the clock)

    If you cannot finish the number of burpees in that minute; start the next minute and subtract 3 burpees from where you stopped. Continue with that number until the 20th minute. For example, on the 12th minute you could not complete all 12 burpees. On the 13th minute through the 20th minute; you perform 9 burpees on the minute. If you fail again to get 9, subtract 3 again, and continue on the next minute.

    No Rx, after getting 14, I took a minute off. I also missed the required 11 for one of the last rounds as well. But I was SUPER happy to get to 14.

  • 03.27.12 WOD Death by Burpees! Workout

    Home » Workout of the Day » 3-27-12 Tuesday’s WOD
    3-27-12 Tuesday’s WOD
    March 27, 2012 Dr. Brian

    Death By Burpees

    On the first minute, perform 1 burpee

    On the second minute, perform 2 burpees

    On the third minute, perform 3 burpees

    Continue until the 20th minute(start of 19:00 on the clock)

    If you cannot finish the number of burpees in that minute; start the next minute and subtract 3 burpees from where you stopped. Continue with that number until the 20th minute. For example, on the 12th minute you could not complete all 12 burpees. On the 13th minute through the 20th minute; you perform 9 burpees on the minute. If you fail again to get 9, subtract 3 again, and continue on the next minute.

  • Snatch master Workout

    KB warmup
    ME:

    15/15/15 x 30
    Kb snatches s/w
    slamball

    Please take care of your hands before doing this workout or it will tear your hands up. It will be a long one....

  • 11.4 CF Games Open WOD...1 year later Workout

    Warmup
    Shoulder Mobility
    Squats
    Double Unders

    Workup to weight used in WOD to loosen up legs and shoulders.

    WOD
    Complete as many rounds and reps as possible in 10 minutes of:
    60 Bar-facing burpees
    120 pound Overhead squat, 30 reps
    10 Muscle-ups

    Last year for the open, I barely had muscle ups and didnt even set up the rings for this wod knowing I would not get past the 120lb OHS. Those were still tough for me. Score last year was all burpees and 8 OHS.
    Today over my lunch break I went into this wod wanting at least a few MUs before time ran out. I got 2. 30 reps with 120 after 60 burpees suck! once time ran out, I set a running clock and finished the 10 muscle ups which were all singles since my shoulders were smoked already. total time to complete the 60/30/10 reps was 13 mins.

  • Timed TB KB and RD Workout

    SWOD

    Pull up/Muscle Up progressions

    WOD

    3 rounds: Score is total reps.

    1st round, 2 minutes of each exercise followed by 2 minutes rest after each exercise.

    2nd round, 1 minute of each exercise followed by 1 minute rest after each exercise.

    3rd round, 30 seconds of each exercise followed by 30 seconds rest after each exercise.

    Toes to Bar

    Kettlebell Swings 70#/55#

    Ring Dips

  • "Annie" Workout

    For time:

    50 DU & Sit Ups
    40 "
    30 "
    20 "
    10 "

    Now off to work I go :(

  • Tabata Workout

    SWOD: Bench Press
    10- 65

    7- 85

    5- 95

    3- 105
    1- 125

    CWOD: Tabata
    Row (least meters) - 80m
    Squat (least reps) - 9
    Pull up (least reps) - 5
    Push up (least resp) - 3
    Sit up (least reps) - 10

  • Run and Lift Workout

    GWOD: 3 RFQ
    5 Strict Muscle ups OR 4 Ring dips + 4 Pull ups = 1 MU
    20 Hollow body rocks
    5 Pistols / leg

    CWOD: For time (25 min cutoff)
    200 M run
    10 Deadlift (at a load you can lift 10 times but not 11) - 115
    Rest 2 minutes
    400 M run
    5 Deadlift (at a load you can lift 5 times but not 6) - 135
    Rest 2 minutes
    600 M run
    3 Deadlift (at a load you can lift 3 times but not 4) - 155
    Rest 2 minutes
    800 M Run
    1 Deadlift (Your 1RM) - 205