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

  • April Fools Workout

    3 RFT - 155/105
    Deadlift x 15
    HPC X 12
    Front Squat x 9
    Jerk x 6

  • Warm up Workout

    • 2min.: Row/Bike

    • 1 rnd:
      5+5 Spider lunge + twist
      5+5 Up & down dog
      5+5 Scale w/ stretch

    • 1min.: Row/Bike

    • 2 rds:
      6 Back squat
      6 Good morning
      6 Reverse lunge

    • Mobility...

  • After Easter Workout

    Warm up
    Dynamic and Mobilize

    Strength

    Back Squat: 5-5-5-5-5. In between each back squat set complete 3 x strict pull ups as follows: 1 sec concentric, 2 sec isometic (At the top) and 3 sec eccentric contractions.

    Conditioning
    12 min Amrap

    Thrusters x 5 @ 60/40kgs
    Chest to bar pull ups x 10
    200m run

    After Rage
    Tabata mash up (20 secs on 10 secs off)

    Push Ups (Advanced perform clapping push ups)
    Planks (Advanced perform superman reach planks)

  • Pull-ups & HS Walking Steps Workout

    5 supersets:
    10 Pull-ups
    20 HS Walking Steps, against the wall
    - 2min Rest btw sets

  • CFP: 3 x 5 bench press Workout

    Family day at CFP.

    Warmup:
    500m run; dynamic flow warmup; CF warmup 2 x 8: OHS w/ PVC, pushups, sit-ups, supermans, pull-ups, ring dips.

    Only managed 3 deadhang pull-ups. Did some unassisted ring dips, though not all were great form.

    Strength & skill:
    3 x 5 bench presses @ 75% (110#)
    Pretty good. Felt smooth. Have missed my Wendler 5/3/1 for a few days, so it was good to bench again.

    WOD:
    Buy in: 500m row
    Then 21-15-9
    thrusters (55#)
    sit-ups
    pushups
    Cash out: 250m row
    Finish: 14:15
    Compare to 2/28: 12:42

    Again, very difficult. Slower than last time I did this on 2/28. Rowing was OK. Thrusters may have been a tiny bit better but still not great. This time the push-ups gave me trouble. Arms are kind of tired. Actually had to take breaks.

  • CFP Workout

    WARM-UP
    500m run, dynamic warmup, CF warmup 2x8

    got 1 pullups on the CF warmup each round

    STRENGTH
    3 x 5 Bench Press @ 75%, 75#
    Last set only got 3 reps. My ribs still hurt and I just didn't feel good by that last set.

    WOD
    500m Row/Run Buy In
    21-15-9
    Thruster Rx: 45
    Sit Ups
    Push Ups
    250m Row / 400m Run Cash out
    FINISH 14:10

    Compare to 2/28/13 with 35# ( I think they forgot the original Rx) at 9:12
    Ribs just hurt throughout. Couldn't use an abmat, that made them worse. Took it easy on the thrusters and had to rest stretch out every 5 reps. bah.

  • Ducks vs Frogs Workout

    Find 3RM bench press with a pause between reps - #95

    12min AMRAP
    2 HSPU (Mod on box)
    4 deadlift (225/155#)
    6 T2B (mod on GHD)

    5 Minute Plank

    8 rounds + 3 Deadlifts

  • "Strongman" type work Workout

    warmup - 1 round of "Clovis" - 1.25 mile run with 19 burpee pullups

    3 x 3minutes of work with a 3 minute break between

    185# bar, back squat 1x
    walk to other side of gym
    backsquat 2x
    walk to other side of gym
    backsquat 3x

    etc.

    something like 7,6,5 is where i got on each one

    Cool down with 1.25 mile run

  • 3RFT: 400m Run, BS Workout

    BI: 5/3/1 BS Deload

    WOD:
    60 Unbroken DU's
    then:

    3RFT:
    400m run with 20# weighted vest
    20 BS (135/95)

    DU's tripped me up at the start...run at the house sucks with the hill...

  • High Volume Workout

    Snatch - went up to 145 but missed, backed down to 135 and got consistent
    Back Squat - to 3x1 singles at 285, 295, 305
    2x2 - 275

    8 - sprints to top speed

    Lots of swimming

    5x50s - 2x

    4x50 with back kicks between - increasing speed. Ended with a 40s 50m swim