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

  • Partner workout Workout

    For time:

    On the minute both athletes will do 3 burpees.

  • 4.11.2013 Workout

    Strength: Front Squat 4x6
    Push Press 4x6

    WOD: Thrusters x10
    Box jumps x10

    5 Rounds for time

  • CFMEDA 04.11.13 Workout

    A.M.R.A.P. in 7' of:
    1 Squat Clean 60 Kg - 1 Bar Facing Burpee; 2 Squat Cleans - 2 Bar Facing Burpees; 3 - 3...

  • Jackie Workout

    HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE ROMANIAN DEADLIFT SUPERSET*
    Performance
    A1) Tempo (40×1) Handstand Push-Up:
    5 x 6-10 reps

    Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

    A2) Dumbbell Split-Stance RDL:
    5 x 6-10 reps

    Add weight and/or reps to last week.

    Fitness
    A1) Tempo (40×1) Seated Dumbbell Press:
    5 x 5-8 reps

    Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

    A2) Dumbbell Split-Stance Single-Leg RDL:
    5 x 6-10 reps

    Add weight and/or reps to last week.

    *Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

    Post loads/reps to comments.
    Exposure 7 of 8

    “JACKIE”
    For Time:
    1000m Row
    50 Thrusters
    30 Pull-Ups

    This classic benchmark should hurt a bit and is very much about how much you want to push it. Baller status for doing all the reps all unbroken. Try to keep the bar on your body for all 50 Thrusters . NO BAILING THE EMPTY BARS! Resting the bar on your back is allowed. You should be able to complete at least 20 thrusters unbroken when fresh at the Rx’d load, scale as needed. Scaling for for Pull-Ups today is Jumping or Ring Rows.

  • punttikoulua Strength

    Nivustempaua

  • 3.4.2019 CF Workout

    Takakyykky 6x3@85%

    Puolesta reidestä työntöotteella tempaus + tempaus

    7 x (1+1)@50-60%

    Te veto + tempaus, polven alta

    8 x (1+1)@70-85%

    Sivitauvitukset 5 x 15+15

  • Dinsdag Workout

    Resting 60 seconds between sets:
    Bench press 2-2-2-2-2-2-2-2-2-2

    three rounds for time of:
    50 Wallball shots, 20 pound ball
    Run 400 meter

  • WOD 220615 Workout

    A.M.R.A.P. 12'
    ► 01 DeadLift
    ► 01 Hang Squat Clean
    ► 01 Push Press
    ► 01 Front Squat
    RX:60/40

  • BBF 110225 Workout

    EMOM 20
    1) 20-30sec Handstand Steps
    2) 30-40sec Weighted Box Stepups
    3) 8-12 Goblet Squats (2sec pause at bottom)
    4) 20-30sec Pullup hold
    5) Rest

  • Lördag 1/6 2019 Workout

    partner WOD
    3rft
    Partner A Rows 500 Meters…
    While Partner B performs a 30m Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row
    immediately followed by…
    Partner B Rows 500 Meters…
    If kbs/dbs are droped 10 burpee penalty