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

  • Cindy Workout

    WOD: As many rounds as possible of
    - 5 Pull Ups
    - 10 Push Ups
    - 15 Squats

    Wasn't too hard today but not as good as I had hoped. Been a bit sluggish this week and my back is still hurting from a bad lift earlier this week.

  • AMRAP Backsquat Workout

    AMRAP 4 Mins

    Backsquat @60/40

  • AMRAP 8 Workout

    AMRAP 8 Mins

    20 Swings @24/16
    40 DU

    3 Rounds +20 +30

  • AMRAP Backsquat Workout

    AMRAP 4 Mins

    Backsquat @60/40

  • AMRAP 8 Workout

    AMRAP 8 Mins

    20 Swings @24/16
    40 DU

    5 Rounds + 20+ 1

  • Bearfit - Another type of FGB Workout

    With a constantly running clock spend 1 minute at each station:
    - 30kg OHS
    - Pushup to overhead with 16kg Kettlebell - pushup on the KB
    - Rope slams
    - Straight arm plank
    - 8kg Medicine ball slams
    - Rest

  • Bearfit - KB Session Workout

    In teams of 2, 12minute AMRAP.
    While 1 person runs 200m the other completes:

    5 x 24kg KB swings
    5 x 16kg KB snatch (each arm)
    continue KB movements until the run is complete then swap.

  • Legs Stuff Workout

    Hamstring Curl Machine:
    - 25kg x 7 (each leg)

    Calf Raise
    - 10 x 3

    OHS
    - 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 40kg x 21

  • Wendler Back Squat Workout

    Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 10
    Week 2: 75.5kg x 3, 87.5kg x 3, 97.5kg x 10
    Week 3: 80kg x 5, 92.5kg x 3, 102.5kg x 8
    Week 4: 45kg x 5, 55kg x 5, 65kg x 10
    Week 5: 85kg x 5, 90kg x 5, 100kg x 10
    Week 6: 82.5kg x 3, 95kg x 3, 107.5kg x 10
    Week 7: 90kg x 5, 100kg x 3, 112.5kg x 10
    Week 8: 47.5kg x 5, 60kg x 5, 72kg x 5
    Week 9: 82.5kg x 5, 95kg x 5, 110kg x 10
    Week 10: 90kg x 3, 102.5kg x 3, 115kg x 10

  • Wendler - Shoulder Press Workout

    Week 1: 45kg x 5, 50.5kg x 5, 57kg x 6
    Week 2: 47.5kg x 3, 55kg x 3, 61.25kg x 4
    Week 3: 50kg x 5, 57.5kg x 3, 65kg x 2
    Week 4: 27.5kg x 5, 35kg x 5, 40kg x 10
    Week 5: 45kg x 5, 52.5kg x 5, 60kg x 7
    Week 6: 50kg x 3, 57.5kg x 3, 63kg x 5
    Week 7: 52.5kg x 5, 60kg x 3, 67.5kg x 3
    Week 8: 30kg x 5, 35kg x 5, 45kg x 5
    Week 9: 47.5kg x 5, 55kg x 5, 62.5kg x 5
    Week 10: 50kg x 3, 57.5kg x 3, 65kg x 4