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

  • Tabata Thrust and Pull Workout

    Pre-WOD
    4 X 8 Front Squat (115#)

    WOD
    8 Rounds of Tabata each, alternating:
    Dumbbell Thruster (45/25#)
    Pull Ups

    Post: L-Sit Practice

    (3) rounds of (10) 20# Wall Balls and (5) strict pullups for warm up. Used #115 for Front Squat. 35# DB for Thrusters. Lowest rep 4 thrusters / 5 pullups.

  • 11/7/19 Workout

    Warm up(10)
    200m run
    10 squats
    10 jax
    10 push ups
    10 heels to rear
    10 knuckle draggers
    10 mountain climbers
    10 pvc pass thru
    10 pvc good mornings
    10 halo
    :30 sec samson per side

    Workout(12)
    Amrap 12
    12 jump rope-challenge-double unders
    12 lunges
    12 ground to overhead-35/25-challenge-45/35

    Opt(12)
    800m run
    5x5 back ext
    gym 🐐

    Finisher
    50 rtw
    1:00 min quad stretch

  • Half Mile Workout

    Pre WOD:
    Bench Press 5x3
    (135#, 155#, 175#, 185#, 185#)

    WOD:
    10 Minute Clock:
    800 m run
    In remaining time, AMRAP:
    15 pushups
    30 DU's (50 singles).

    Post WOD:
    50 T2B in as few breaks as possible.
    (7 sets)

    (2) Groups this morning. Started with group that completed WOD 1st, T2B 2nd and Bench last. Completed 5 rounds + 5 pushups, using Singles for DU's. Completed 11 Strict Chin-Ups, No Kipping. Happy with bench being Post WOD and Post T2B. Grip wrecked :)

  • Team Relay Workout

    Back Squat
    -5X3 (145#)

    WOD:
    -50 Box Jumps
    -40 KB Swings(53/35)
    -30 Burpees
    -20 Front Squat(95/65)
    -10 Man Makers (35/25)

    6 person team. Damn the Man Makers! Lower body continue to improve strength, balance out to upper body. Great support team!

  • DT Imported Workout

    5 RFT (20 minute cap)
    -12 Dead Lift (155/95)
    - 9 Hang Clean
    - 6 Push Press

    Alternated with partner on this WOD, team time of 16:50 for 10 rounds.

  • Workout Of The Week- Fran Workout

    10 Squat to Overhead Press
    20 Push Ups with Rotation
    30 Russian Twists
    20 Box Jump or Step Up
    10 TRX Reverse Fly
    20 Ball Reverse Crunch
    30 Cross Lunges
    20 Overhead Press with Rotation
    10 Plank Roll Out with Ball
    20 Dome Squat
    30 Body Weight Pull Downs
    20 Med Ball Crunch
    10 Barbell Lateral Shuffle

  • Workout Of The Week- Mohammed Workout

    Compete AMRAP in 30 minutes:

    5 Floor Crawls
    5 Kettle Bell Swings
    5 Lunge Rotation with Med Ball
    5 Pull Ups
    5 Reverse Crunch
    5 Leg Curls
    5 Burpees
    5 Feet Raised Push Ups
    5 Cable Wood Chop
    5 Plank Ball Circles

  • Pieni-iso Fran Workout

    12-9-7
    -thrusters
    -rintatankoon

  • Nancy Workout

    Pre-WOD:
    -5 X 2 Overhead Squat
    (45# Bar)

    3RFT:
    -15 O/H Squat (95/65#)
    -400 Meter Run

    Could say it's my 6'4" 190# frame, no excuses. Tough movement for me, and one to focus on getting solid and adding weight. Much respect for those men and women who make it look easy! Always humbling in CF, when you have those exercises you are good at, and one's you need a lot of work on.

  • Lynne Workout

    5 Rounds Max Reps:

    • Body Weight Bench Press (190#, 19 reps - 5,4,4,3,3)
    • Pull Ups (75 reps)

    "Extra Credit" Post WOD:
    2 minute Plank
    2 minute Handstand
    200m Farmers Carry (53#)

    Used my body weight, 190#. Alternated between Bench & Pullups. Used 53# Kettle Bells for Farmers Carry and was able to complete the walk without setting down.