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

  • 28.08.2026 (PM) Workout

    Run

    • 45-70min Z2 Run

  • Shoulder Press Workout

    Shoulder Press

  • 10min AMRAP Workout

    10 OHWL @ 42,5/30kg
    5 Bar MU´s / 8 C2B
    30 DU´s

  • 06-16-2011 WOD OH & TTB Workout

    10.9.8.7.6.5.4.3.2.1

    Ground to Overhead 95/65

    Overhead Squat 95/65

    Toes to Bar

    As usual, I was a bit slow on this barbell-focused workout. I'm not quite as strong as some of the other guys, so 95lbs. doesn't necessarily feel like nothing to me when I'm deep into the rounds. My wind was good as usual these days...just started getting muscle fatigue.

    I tried to focus on good technique and use my energy efficiently. Some mental keys I was using to do so were: GTO= 1) shrug with elbows up (no reverse curl) 2) good catch with elbows waaaaay forward 3) dip and drive to put bar overhead, using hips rather than arms. On the OHS, I was thinking 1) protect shoulders by locking into socket 2) bend the bar to lock elbows and 3) sit back then down with butt to initiate descent into squat. The last key is because I've gotten into an odd movement pattern with my squats lately. Instead of sitting back and down, I'm moving more in a straight downward motion. I want to be careful I'm not shearing my knees out in front of my feet.

    Overall I feel okay about my performance. Most importantly for me though, my shoulder felt good all the way through...no pinching, straining, etc.

  • G2O and OHS, T2B Workout

    Squat Challenge L-2

    WOD:

    10.9.8.7.6.5.4.3.2.1

    Ground to Overhead 95/65

    Overheaed Squat 95/65

    Toes to Bar

    Felt so good about this. I am pleased with my time and I really worked on making every OHS legit.

  • The Chief Workout

    5X3 Bench Press (265)

    The Chief:
    -5 Rounds
    -3 Minutes Per Round
    -1 Minute Break Between Each Round:

    In each 3 min segment, get as many rounds of the following:
    --3 Power Clean (135,95)
    --6 Push Up
    --9 Air Squat

    Record total rounds 5-4-4-4-4

  • Maaninka hulluus! Workout

    Bike 1mile
    25 Thruster 30kg
    Row 1mile
    25 thruster 30kg
    50 sit up
    50 superman

  • CFK060215 Workout

    21-15-9
    Deadlift 110 kg
    Burpee
    Push ups

  • Mingas Outdoor Ses Workout

    3 x ZigZag Agility Test

    On the minute for 8mins
    - 100m shuttle run
    - 2 burpees

    5min AMRAP
    - 30 chair squats
    - 10m Bear Crawl
    - 10m Broad Jump

    3min AMRAP
    - 10 situps
    - 20 pushups
    - 30 chair press

  • CFE D-Series (W1 - D1) Workout

    D Short Intervals

    ENDURANCE:
    Run (SS Tue, 3S Tue): 9 rounds of 1:00 on/1:00 off
    6.5mph -> 8.0mph

    STRENGTH:
    Max Effort (ME): Back Squat
    - 135x3 / 225x1 / 275x1 / 295x1

    CFE STRENGTH & CONDITIONING WOD:
    As many rounds as possible in 8:00 of:
    7 Back Squats - 155lbs
    7 Parallel Grip Pullup