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

  • Run, Overhead Squat, Pull-ups Workout

    Three rounds for time of:

    Run 400 m
    30 Overhead Squats, 45 lbs
    21 Pull-ups

    This was mentally challenging for me, one of the hardest WODS yet I've had trouble getting through. Made myself keep going.

  • 2012OpenWOD1 Workout

    7 minute AMRAP of burpees

  • 5/3/1 Press Cycle 4 - week 1 Workout

    110 - 5
    130 - 5
    145 - 5

    3 x 5 pullups

    • Pullups are feeling much easier due to the weight loss.
    • just stuck to my 5 reps due to yesterday's burpees

  • WOD 26032015 Workout

    AMRAP 15 min.
    - 20 Toes to bar.
    - 20 1 arm Overhead Kb farmer walk (24/16 kgs).
    - 10 Weighted (barbell) Box jumps or steps (40/25 kgs).

  • Wendler Dead Lift Workout

    Week 1: 100kg x 5, 115kg x 5, 130kg x 8
    Week 2: 107.5kg x 3, 122.5kg x 3, 137.5kg x 6
    Week 3: 115kg x 5, 130kg x 3, 145kg x 4
    Week 4: Rest - Strained Hammie
    Week 5: 105kg x 5, 122.5kg x 5, 140kg x 7
    Week 6: 115kg x 3, 132.5kg x 3, 147.5kg x 5
    Week 7: 122.5kg x 5, 140kg x 3, 155kg x 5
    Week 8: Rest - Strained Hammie again :o(
    Week 9: 110kg x5, 125kg x 5, 145kg x 5

  • Bike for 98 mins Workout

    Biking outside for 98 mins (37,4 km)

  • BAD MAMA JAMA Workout

    "BAD MAMA JAMA"
    5 Rounds:
    1:00 Calorie Row
    1:00 Power Cleans (115/80)
    1:00 Lateral Burpees over Bar
    1:00 Rest

  • Take A Hike Workout

    For time
    Walk 4 miles with 45# (any object)

  • Annie Workout

    50 40 30 20 10
    double unders
    abmat

  • CFSH Workout

    -Buy In-
    2 Rounds (Not for time):
    10 Box Jumps
    100m Run

    WOD
    Front Squats 3-3-3-3-3
    (185, 195, 205, 225, 240)

    -Cash Out-
    Deadlift 3-3-3-3-3
    (235, 255, 285, 305, 315)

    Pulled previous PR 3x!!!