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

  • 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!!!

  • Clean & Jerk Workout

    1-1-1-1-1-1-1

    95 - 115 - 125 - 135 - 145 - 155 (successful clean & jerk, but lost balance while standing up) - 155 F

  • kelkan vetoa ja työntöä Workout

    30min nonstop:
    15min sledge push @40kg
    15min sledge pull @60kg

  • 4 rounds for quality: Workout

    10 kneeling ab wheel roll
    8 strict pull ups

  • wall balls+DU Workout

    150 wall balls, 90 DU or 180 singles time cap 12 minutes