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

  • 12/27/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    20 jax
    10 squats
    5 push ups

    ft squat/bk squat(15)
    4 ft squats/8 bk squats
    establish load using 80% of ft sq 1rm. Rpt 3x

    Metcon/*Rx(18)
    Amrap 18
    50 burpees
    40 wallballs 16/12-*20/14
    30 step ups/*box jumps 24/20
    20 *hspu(mod as needed)
    10 pull ups/c2b/bmu/*ring mu

    Finisher
    2 min samson stretch
    2 min sh distraction
    :30 sec side plank, ft plank, side plank
    30 bicycles(2 sec ct)

  • Extra Credit 03-01-2018 Workout

    2 Rounds of:
    25 KB Hammer Curls
    25 Rollback Tricep Extensions
    1 Banded Alphabet on each side
    *Rest as needed between sets.
    *Weights are intended to be light

  • Extra Credit 02-01-2018 Workout

    1a) Reverse Lunge + RDL combo: 3 x 6 ea. Rest 30s,
    1b) Seated DB Cleans: 3 x 12-15. Rest 30s.
    1c) Russian Twists w. a plate: 3 x 20. Rest 30s.

  • 12/19/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    20 jax
    20 mclimbers
    20 heels to rear

    Metcon/*Rx(19)
    50 du's/plate jumps/singles x3
    100m farmers carry 35/25-*45/35
    75 du's/plate jumps/singles x3
    200m farmers carry
    100 du's/plate jumps/singles x3
    400m farmers carry

    3x2(8)
    clean-work up(touch and go)

    Finisher
    2 min samson stretch
    40 t-raise
    80 rtw

  • Morning Intervals Workout

    12 Intervals (3 of each)
    New round every 3rd minute

    A) 15/12 Cal. Assault Bike + 10-15 Wall Balls

    B) 15/12 Cal. SkiErg + 10 DB Snatches

    C) 20/15 Cal. Row + 20 Squats

    D) Sled Push 30m + 10 Burpee Box Jump Overs

  • Deadlift (week 10) Workout

    EMOM 14

    Odd: 4 Deadlifts @80-85%
    Even: 8 Box jumps 60/50cm

  • 12 Days of Little Christmas Workout

    12 Days of Little Christmas

    For time:
    1 C2B Pullups
    2 Ring Dips
    3 High Box Jumps
    4 KB Swings 32/24kg
    5 Thrusters 60/40kg
    6 Bar Facing Burpees
    7 Wall Balls
    8 Pistols
    9 Toes-to-bar
    10 Handstand Pushups
    11 Front Squats 60/40kg
    12 Cal. Rowing

    1-1-2-1-2-3-1-2-3-4-1.......-10-11-12.

  • CFCH Christmas Super Team Workout Workout

    All in teams of 3

    --Part 1--
    8:00 AMRAP
    Burpees
    - One team member does burpees
    - The other 2 buddy carry for 30m
    - Rotate as you wish
    - Score is total burpees and burpees only count if the buddy carry is loaded and moving

    --Part 2--
    12:00 to find max for left and right arm
    Turkish Get-Up
    - 2 can work same time, 1 watches/scores/cheers
    - Kettlebells, Dumbbells or barbells can be used
    - Score is team total for both left and right arms (so 6 results added together).

    --Part 3--
    28:00 AMRAP
    120 x USA Swings @ 24/16kg (2 working , 1 resting)
    120 x Wall Ball (2 working , 1 resting)
    120 x Box Jump Step Down @61/51cm (2 working , 1 resting)
    120 x Walking Lunge (2 working , 1 resting)
    120 x Sit-Up (2 working , 1 resting)
    120 x Thruster @20/15kg (2 working , 1 resting)
    6 x Stairs (1 working)
    AMRAP Row Cals in remaining time (1 working)

  • Conditioning 07-12-2017 Workout

    5 RFT:
    21 Double Unders
    15 Usa Swing (24/16kg)
    9 Renegade Rows each Arm

    • 15:00 Cap
    • Scale with Double Taps

  • Morning Intervals Workout

    2x
    New round every 4th minute

    A) 18/12 Cal. Row + 10 Burpee over Bench

    B) 18/12 Cal. SkiErg + 15 GHD Situps

    C) 18/12 Cal. Row + 15-20 Wall Balls

    D) 18/12 Cal. Assault Bike + Sled Push