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

  • 02.25.2014 Workout

    Strength / Skill:
    - Work Up to a Heavy Jerk

    WOD - For Time:
    3 Rounds:
    - 5 Dead Lifts (225#/185#)
    - 5 Box Jumps (30"/24")
    - 100 DU's
    3 Rounds:
    -5 MU's (Mod: 5 Pull Ups + 5 Ring Dips)
    -5 Deficit HSPU (Mod: HSPU or Proper Level Mod)
    - 50 O/H Medicine Ball Walking Lunges (20#,14#)

    Did not RX. RX'd women's standard on first half, all DUs, 5 Pull Up + 5 Ring Dip mod and regular HSPU. 20# med ball for lunges.

  • 02.24.2014 Workout

    Monday:
    Strength / Skill:
    1 X 20 Back Squats (+5% if last week was completed)

    WOD - For Time 10-9-8-7-6-5-4-3-2-1:
    - Hang Cleans (#115/75)
    - T2B

    Stayed at same weight for back squat. Really backed off pushing weight to focus on form and depth, in lieu bad form and lack of depth just for the sake of adding weight. Full range of motion, firing out of the bottom big for me. When I asked my group if I was low enough, they said, "and then some …", so made me happy.

  • Press Workout

    Strength/Skill:
    5x2 Strict Press

    WOD - 5 Rounds 12min Cap:
    - 12 STO (#115/#75)
    - 50 DUs (mod: 50 lateral bar jumps)
    - In time remaining max rep MU or CTB Pull Ups or Pull Ups)

    Post:
    2x 500M Row for time

    95# for STO, RX DUs all 5 rounds; + 21 C2B in time remaining.

  • Bear Workout

    Strength / Skill:
    1x20 Back Squat (+5% from last week)
    Note: The last 1x20 Back Squat cycle will be Monday due to the CF Open Workout being released next Thursday.

    WOD - Not For Time:
    - 800M Farmer's Carry (53#,35#)
    - 8x 25M XPO Sled Push
    - 3x 15 GHD Sit Ups
    - 3x 2 Rope Climbs

    XPO is BEAST as always! 800M Farmer's Carry aint no joke either! Dropped weight on 1x20 Back Squat to focus on proper depth and firing out of that bottom position. Quality … not quantity for me.

  • Commander Workout

    Strength / Skill:
    5-5-3-3-1 Snatch

    WOD -5 Rounds For Time (15 Minute Cap):
    - 5 Muscle Ups (Mod 1:1 5 C2B)
    - 10 Toes To Bar (Mod 1:1 10 GHD Sit Ups)
    - 15 DUs (Mod 2:1 30 Singles)
    - 20 Wall Ball Shots

    Note: All sets in each round must be unbroken!

    Post:
    800M Run

    Did not finish under the time cap. Only modification was C2B for MU. Finished last round after the time cap. No reason not to finish! Appreciate Coach pushing me to finish that last round.

  • Dominant Workout

    Strength / Skill:
    - Work up to a heavy set of 5 Power Cleans

    WOD - 8 Minute AMRAP:
    - 8 Power Cleans (#135/95)
    - 30 DUs (DU Mod:15 sit ups)

    Optional Post For Time:
    12, 9, 6 reps
    - MUs
    - Box Jumps (30",24)

  • Chili-Dip Workout

    20 Minute AMRAP:
    - 6 Dead Lifts (#225/135)
    - 8 Ring Dips
    - 10 Toes to Bar
    - 400 Meter Run

    Post:
    -3 Attempts @ Max distance Waking on Hands
    or Skill- Handstand Holds

  • Jump Workout

    Strength / Skill:
    - 5x5 Bench Press

    WOD - 10 Minute AMRAP:
    - 20 DUs (mod: 5 Box Jump Overs)
    - 10 Burpees

    Post:
    - 50 GHD Sit Ups
    - Work on MUs, rope climbs, etc.

    Argh! Burpees again! 7 rounds + 15 DUs.

  • Air Force Workout

    Strength / Skill:
    - 5x2 Front Squats + Jerk

    WOD - For Time 20 Minute Cap:
    4 Burpees at the start of each minute
    - 20 Thrusters (#95/#65)
    - 20 Sumo Dead Lift High Pulls
    - 20 Push Jerks
    - 20 Over Head Squats
    - 20 Front Squats

  • Beast Workout

    Strength / Skill:
    - 10 Turkish get ups w/each hand
    - Work up to a Heavy Snatch

    WOD - 3 Rounds For Time:
    - 100 DUs (modified: 7 Burpees & 100 Singles)
    - 21 KB Swings (#53/35)
    - 12 HSPU

    Post:
    Tabata Sit Ups

    1st big RX workout for DUs. Should have Rx'd HSPU. Wrecked!