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

  • Competition Workout

    C.
    Complete as many rounds as possible in 6 minutes:
    10 Burpee Box Jump-Overs (24″/20″)
    15 Deadlifts (225/155 lbs)
    20 Pull-Ups
    25 Wall Ball Shots (30/20 lbs)
    30 Double-Unders
    Rest 4 minutes, and then repeat.

    Note rounds and reps for both sets separately.

  • Bootcamp Workout

    Warm up
    Tabata bike or row

    Bent over row
    6-8 reps
    1:30 rest in between sets
    X5

    Partner WOD
    15 min AMRAP
    3 burpees
    6 box step ups
    9 goblet squats

    *at the end of each round both partners do 1 lap around the gym.

  • 9/28/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    2rds
    20 jax
    10 lunge
    5 walkouts

    Metcon(25)
    5 giant sets of:
    20/16 cal airdyne/row
    20 oh walking lunge(choose load)
    10 mbsu/ghdsu
    10 plank 2 bridge
    5 burpee broad jump
    5 rev burpees

    @30:00-
    3x10
    bicep curls
    tricep kickbacks
    rev fly

    @40:00
    Finisher
    1 min chest opener
    1 min sh distraction
    30 w raise
    60 flutters
    :60 sec six inch hold

  • Vacation WOD - July 6th Workout

    Vacation Travel WOD:

    (6) Rounds
    - 10 Air Squats
    - 10 Push Ups
    - 10 Sit Ups

    Completed this in the Nashville Hotel Weight Room. My older middle sister joined us to get a little exposure to CF. I continued my rounds until everyone else finished, completed (8) rounds. Post WOD we walked the hotel hallways and stairs as it was raining in Nashville that morning.

  • Clean The Court Workout

    Pre-WOD:
    - Work Up To A Heavy Set of 3 Power Cleans

    WOD - 8 Rounds For Time:
    - 5 DB Squat Cleans
    - Weighted Lunges

    Post-WOD AQAP:
    - 75 Abmat Sit Ups

    Using basketball court, starting at baseline and (5) DB squat cleans, lunge to free throw line, (5) DB squat cleans, lunge to half court, (5) DB squat cleans, lunge free throw line, (5) DB squat cleans, lunge to baseline, turn around and repeat.

    Forgot my time! Regardless, got my leg workout ... used 30# DB, what was available from weight room.

  • Fitness Workout

    A.
    Every minute, on the minute, for 12 minutes:
    Minute 1 – Supine Ring Rows x 8 reps @ 2111
    Minute 2 – L-Seated DB Press x 8 reps @ 2011
    Minute 3 – Tempo Push-Ups x 10 reps @ 1111

    B.
    Every minute, on the minute, for 21 minutes:
    Minute 1 – 12 Walking Lunges with Kettlebells
    Minute 2 – 8 Burpee Box Jump-Overs
    Minute 3 – 8 Toes to Bar

  • 17.2.2020 Workout

    lepoja

  • Conditioning bike erg Workout

    Accumulate max metres on c2 bike in one hour. Rest as needed. Max hr 140/min.

  • Muscle & Power, YV1 Strength

    Bench press 3 RM, then 3x3 @ 90%

  • WOD Workout

    7 rounds
    3 suicides
    7 thrusters 95/65
    7 bar facing burpees