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

  • Front Squat Clusters Workout

    3x5-6 (1.1.1.1.1) add the 6th if you can
    3-4 Mins rest
    85-87.5%

    If your 1RM is unknown then build up to a 1RM

    Warm up with triples. 20 seconds rest between singles. If you work in pairs do the full set before changing.

    You can use 90-95% of your front squat 1RM max and then work back. Example if my max is 100kg I could use 90kg then 85-87.5% of that.

  • Stiff-legged deadlift Strength

    3 x 8

  • CFS DU-MAVE-LEUKA Workout

    50 DU
    10-1 mave 100/70kg
    1-10 leuka
    50 DU
    20min time limit

  • DB or KB Bench Press Strength

    4x10 DB/KB Bench press

    you can always use a medicine ball if its busy or the bench is not available.
    work in 3's max

  • Back squat Strength

    5 x 4
    *2 reps in the tank

  • Bar Dip Workout

    3 x 10

    Full range of motion, sternum to fully locked arms!

  • Deadlift 1 RTM Workout

    Find your 1 RTM = 1 rep technical max
    This will work as your reference for the upcoming progressions
    Post your score and weaknesses to compare to the later re-test

  • "Nancy" Workout

    5 Rounds;
    400m Run
    15 Overhead Squat (43/30kg)

  • OHS Strength

    OHS 3x5

  • Push jerk 3x1 Strength

    Find your 1RM