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

  • OTM Club C&J 7 Strength

    Emom 20
    Clean pull + hang squat clean + 2 jerk non stop

  • Hello Shoulders Workout

    Pre-Wod:
    5 rounds warmup, increasing weight: 1 Press, 1 Push Press, 1 Push Jerk
    55-60-65-70-75

    WOD:
    12min AMRAP
    3 Pull Ups + 3 Dips
    12 Push Jerk @ 65#s

    5 rounds, plus 5 push jerks.

  • Thursday WOD I: Resistance Training and Speed Lifting Workout

    Today is the last day of our first three-week cycle back at the resistance and speed lifts. After our CF Games break in March, it's been nice to get back to this and have it condensed to one 5 AM morning per week (versus two, previously).

    Box Squats:
    1 Red Band, 1 Knot
    10x 2
    60% of 1RM
    145 lbs

    Lower Body Auxiliary Exercises:
    3x
    (a) 10 Weighted GH Raises @ 15 lbs
    (b) Rest 45 seconds
    (c) 15 Reverse Hypers @ 50 lbs
    (d) Rest 45 seconds

    Shoulder Presses:
    1 Red Band, 1 Tangerine Band
    12x 2
    30% of 1RM
    45 lbs

    Upper Body Auxiliary Exercises:
    30 Ring Dips
    30 Ring Rows
    30 Ring Push Ups

  • Arms Workout

    Standing Hammer Curls + Weighted Dips:
    - 14kg x 10 (each arm) + 20kg x 10
    - 16kg x 10 + 20kg x 10
    - 20kg x 10 + 20kg x 10
    - 22kg x 10 + 20kg x 10
    - 24kg x 8 + 20kg x 10

    Lat Pull Down Machine Bicep Curl:
    - 19kg x 10 x 2
    - 26kg x 10

    Dumbell Hammer Curl (palm facing body, tracing up front of body):
    - 12kg x 10 (each arm)
    - 14kg x 10 x 2

    Standing Cable Tricep Extension + Single Arm Cable Bicep Curl:
    - 11.25kg x 10 (each arm) + 11.25kg x 10 (each arm)
    - 11.25kg x 10 (each arm) + 13.7kg x 10 (each arm)
    - 11.25kg x 10 (each arm) + 16.25kg x 10 (each arm)

    Barbell Curls:
    - work:rest = 1:1
    - 30kg x 10, 25kg x 11, 22.5kg x 12, 20kg x 13, 17.5kg x 14

  • Daily max for c&j triples Strength

    Daily max for c&j triples 20min

  • Tabata Fast mountain climbers Workout

    Fast mountain climbers
    20sec work
    10sec rest

  • Weightlifting Workout

    A: Hang snatch pull+ hang power snatch+hang squat snatch moderate weight
    B: Double low hang squat clean+ split jerk
    C: Emom 7’: Snatch pull 80% of snatch max.

  • Mingas Thurs Blast Ses Workout

    For time (20min cap):
    - 40 x OHS @ 20kg + 200m Run
    - 30 x OHS @ 20kg + 200m Run
    - 20 x OHS @ 20kg + 200m Run
    - 10 x OHS @ 20kg + 200m Run

    10 Rounds, every 30secs:
    - 5 x SDHP @ 40kg

    Complete the following, 10min cap:
    - 15 x Lunge (30kg on back) Left Leg
    - 15 x Lunge (30kg on back) RIght Leg
    - 15 Push Ups
    - 15 x Lunge (30kg on back) Left Leg
    - 15 x Lunge (30kg on back) RIght Leg
    - 30 Push Ups
    - 15 x Lunge (30kg on back) Left Leg
    - 15 x Lunge (30kg on back) RIght Leg
    - 45 Push Ups
    - 15 x Lunge (30kg on back) Left Leg
    - 15 x Lunge (30kg on back) RIght Leg
    - 60 Push Ups
    - 15 x Lunge (30kg on back) Left Leg
    - 15 x Lunge (30kg on back) RIght Leg
    - Matty O: 40 Push Ups into the set of 60

    7min AMRAP:
    - 1 x 10kg Plate Sit Up
    - 2 x 10kg Plate Side Twists
    - 2 x 10kg Plate Sit Up
    - 4 x 10kg Plate Side Twists
    - 3 x 10kg Plate Sit Up
    - 6 x 10kg Plate Side Twists
    - 4 x 10kg Plate Sit Up
    - 8 x 10kg Plate Side Twists
    - 5 x 10kg Plate Sit Up
    - 10 x 10kg Plate Side Twists
    - 10 x 10kg Windmill (left side)
    - 10 x 10kg Windmill (right side)
    - Matty O: 3 rounds + 10 x 10kg Side Twists

  • Pyatäriä 3 Strength

    Build heavy 3 Shoulder press
    Then 4*3@85%

  • Muscle & Power, YV2 Strength

    Hang clean pull 5x5 reps