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

  • Accessories Workout

    3 rounds for quality:
    10/10 Feet Elevated Side Plank Hip Drops
    10 Spanish Squats (no weight)
    1min Sorenson Hold
    - Rest as needed

  • 28.5.2021 CF Workout

    RestDay!

  • Open Gym Workout

    Open Gym

  • GarageFit NC - Something like death Workout

    modified from a similar rep scheme found on G+.

    21 - 18 - 15 - 12 - 9 - 6 - 3 box jumps (24/20)
    3 - 6 - 9 - 12 - 15 - 18 - 21 burpees
    Run 200 between each round

    21 box jumps
    3 burpees
    200m run
    18 box jumps
    6 burpees
    200m run
    15 box jumps
    9 burpees
    200m run
    12 box jumps
    12 burpees
    200m run
    9 box jumps
    15 burpees
    200m run
    6 box jumps
    18 burpees
    200m run
    3 box jumps
    21 burpees
    200m run

  • Deadlift,pull,row and carry Workout

    Three rounds for time of:
    10 Deadlifts (315/205 lbs)
    15 Pull-Ups
    Rest until the running clock hits 10:00, and then…

    For time:
    Row 60 calories
    60 Walking Lunges with 32/24 kg Kettlebells in Farmer’s Carry Hold

    Record the total time.

  • CFC 7.15.14 "Jackie" Workout

    Warm Up

    800m Run

    15 PT

    15 GM

    10 Air Squats @20x1

    2x5 Pull Ups

    2x5 Strict HSPU’s

    1min Band Squat

    25m Band Walk

    Strength

    10 EMOM

    Back Squat @20x1 4 reps

    WOD

    “Jackie” for Time

    1000m Row

    50 Thrusters 45/35#

    30 Pull Ups

  • Thursday July 17th Workout

    Strength / Skill:
    5x1 Dead Lift @ 85% 1RM

    WOD:
    12min AMRAP
    5, 10, 15, 20, 25 ... etc. Wall Balls (20,14)
    10 Burpees between each set of Wall Ball
    Note: Record the last round of Wall Balls completed plus any additional reps of wall balls into next round. 30+1 = completed the 30 rep round of wall balls and 10 burps and completed 1 rep into the round of 35 Wall Balls.

    Post:
    50 GHD Back Extensions
    Note: Not for time.

  • 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

  • bitch work 28112015 Workout

    Then, depending on your weaknesses, choose TWO of the following:

    4-5a. Interval Work
    10 Rounds
    3 Touch and go squat clean thrusters 185/125lbs
    6 Strict HSPU
    9 Assault Bike calories
    Rest 30 seconds
    You may NOT jerk the thruster.

    4-5b. Bitch Work
    4 Rounds
    Run 800m
    Rest 1:1

    4-5c. Strength
    3 Rounds
    Max HAF stone over shoulder in 1 minute
    Rest 1 minute

    4-5d. Accessory
    8 Rounds
    50m Unbroken farmers carry w/plates (pinch grip) – competition style plates preferred
    Choose your own weight, rest as needed between rounds.