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

  • Mobility Workout

    Hip opener 3 ways
    Bottom of squat 3 to 4 sets of 30"
    Hamstrings
    Calves

  • Competitor 02062014 Strength

    Total 105min
    A, Warm up & skill work
    500m row, 2 rounds for quality
    10 T2B
    5 explosive push ups
    10 KB snatch 8kg/12kg
    B. Olympic
    1x snatch from possible new PR
    1-2 15kg 3-5 17,5kg 6-8 20kg 9-10 22,5kg 11-12 25kg 13 27,5kg
    C. Strength
    HBBS, Wendler week 3
    D. Skill work: kipping pull-up practice for 20min
    E. Metcon
    3x1000m row/2min rest
    1. 4.35, avg 2.17.3, avg HR 155, max 162
    2. 4.30, avg 2.15.5, avg HR 157, max 167
    3. 4.22, avg 2.11.9, avg HR 161, max 171

  • OHS and SLIPS Strength

    Overhead squat 5-5-3-3-3-1-1-1-1 reps

    Practice SLIPS for 20 minutes.

  • Monday July 14th Workout

    Strength / Skill:
    5x1 Back Squat @ 85% of 1RM

    WOD
    5 Rounds
    10 Front Squat
    15 Pull Ups
    Note: 1min rest between rounds. Record total time to complete to include the rest time.

    Post:
    3x1min weighted plank

  • Metcon Workout

    For Time:
    GHD Sit Ups 30 reps
    Ring Muscle Ups 9 reps
    GHD Sit Ups 20 reps
    Ring Muscle Ups 7 reps
    GHD Sit Ups 10 reps
    Ring Muscle Ups 5 reps

  • Strenght Strength

    Rest 2' between each set

  • Short interval Workout

    3+ Hours Before or After CFE Strength & Conditioning WOD

    Choose ONE of the following sports:
    Swim Repeat :60 on / :45 off, until form/pace deteriorates
    Bike Repeat :60 on / :45 off, until form/pace deteriorates
    Run Repeat :60 on / :45 off, until form/pace deteriorates
    Row Repeat :60 on / :45 off, until form/pace deteriorates

    Post sport, times, and total number of intervals to comments.

  • Pull and push 3.0 Workout

    4 min AMRAP
    1 kipping hand stand push up
    1 kipping pull up
    then
    2 kipping hand stand puhs up
    2 kipping pull up
    then
    3..

    Rest 2 min

    4 min AMRAP
    1 strict hand stand push up
    1 strict pull up
    then
    2 hand stand puhs up
    2 pull up
    then

  • Optional accessory Workout

    Optional Accessory
    STRENGTH

    3x10-20 Landmine Twist video

    RPE 3+ to 4

  • Long interval Workout

    3+ Hours Before or After CFE Strength & Conditioning WOD

    Choose ONE of the following sports:
    Swim :Repeat 500m, recover 3:00, until form/pace deteriorates
    Bike:Repeat 5k, recover 3:00, until form/pace deteriorates
    Run :Repeat 1M, recover 3:00, until form/pace deteriorates
    Row :Repeat 2k, recover 3:00, until form/pace deteriorates

    Post sport, times, and total number of intervals to comments.