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

  • Glutes ... Engaged! Workout

    Pre-WOD:
    - Work up to a heavy (3) rep set of Back Squat

    WOD - For Time:
    50M cones marked in parking lot; pick kettle bell or dumbbell weight for WOD
    - 50M Weighted Lunge (1)
    - 200M Sprint (4)
    - 100M Farmers Carry (2)
    - 200M Sprint (4)
    - 50M Weighted Lunge (1)

    Post-WOD:
    - Stretch & Recovery Exercise

    My legs are still wobbly, dang. 45# dumbbells, lucky I did not break a knee cap! Forgot to check time with Coach, was last thing on my mind! Don't forget the required Farmer Carry back to the box to put up your weights!

    Happy birthday Julia, thanks for working out with our 6:30 morning class!

  • Max clean Workout

    3-3-3-3 power clean
    2-2-2-2 front squat
    1-1-1-1 squat clean

  • Snatch & Burp Workout

    Pre-WOD:
    - Find 1RM Strict Press
    - Find 1RM Jerk

    WOD - 7min AMRAP:
    - 3 Snatch (95#,65#)
    - 3 Burpees
    - 6 Snatch
    - 6 Burpees
    - 9 Snatch
    - 9 Burpees ... etc.
    Count total reps completed.

    Finished 64 total reps with 95#.

  • Lapset syksy 17 Workout

    Lämppä+ mobility

    Otm 12min
    1-6: leukaa max 5x/min
    7-12: raaka rive riipusta 3x

    Metcon 12-9-6
    Boxihyppy
    Seinäpallo

    Kaverin kanssa selänojennukset boxilta
    3x 10

  • Hurry Workout

    Pre-WOD
    Find a 1 RM Front Squat
    Find a 1 RM Back Squat

    WOD - 3 RFT:
    - 50 II unders (Mod: 7 Burpees and 1:1)
    - 20 T2B

    Had to switch to GHD last 10 reps, ripped my left hand up! Liquid band-aid here I come! Tomorrow's WOD could suck!

  • Holiday Welcome Back! Workout

    Pre-WOD:
    - Work up to a heavy jerk

    WOD:
    2 rounds, both rounds for time. Rest as needed between rounds.

    - 1000M Row
    - 30 Push Press (95#,65#)
    - 15 C2B

    Round 1: 7:35 (1000M Row)
    Round 2: 9:40 (1000M Run)

  • 5K Row or Run ... Get Some! Workout

    Pre-WOD:
    - 10 Min minimum mobility work.

    WOD - For Time:
    - 5k Run
    - 5K Row

    Never run a 5K in my life. I only ran from Seniors trying to take my shorts when I was a Freshman (I was fast then), from parents after a busted party or a rolling of someone's house ... or from the Campus Police at the University of Arkansas ... BOOM! High Five!

    Personal Record, slow, but never stopped ... and I can tell you that I never thought at 45 I would be able to run 5K. It's was CF is about for me ... doing what I thought I could never do!

  • Midline Mashup Workout

    5RFQ
    40m SA OH Carry (ea)
    15 Pallov Press (ea)
    30m Bear Crawl
    10 SA Ring Rows

  • 5 Minutes! Workout

    Warm-Up:
    3 Rounds of
    - 10 OH Squat w/PVC
    - 10 PVC Pass Through
    - 10 KB Swings
    - 10 Pull Ups

    Pre-WOD:
    - Find 1RM Snatch
    - Find 1RM OH Squat

    WOD - 5min AMRAP:
    - 10 Burpees
    - 10 T2B

    3 rounds + 7 Reps.

  • Push jerk x 2 OTM Strength

    Push jerk x 2 OTM 14 minute