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

  • Starting Strenght Workout A Workout

    Day 3
    For each exercise, all sets should be done with the same weight.
    If you done 5 reps -> +2,5 kg

    Back Squats 3 sets x 5 reps
    5-5-5 -> 90.0 kg
    15

    Bench Press 3 sets x 5 reps
    5-5-5 -> 80.0 kg
    15

    Deadlift 1 set x 5 reps
    5 -> 120.0 kg

    ready for +2,5kg

  • Cindy Workout

    "Cindy"

    Complete as many rounds in 20 minutes as you can of:

    5 Pull-ups
    10 Push-ups
    15 Squats

    +15 reps in round 8

  • Crossfit CLE Workout

    WOD Strength EMOTM:

    2 Front squat 30kg
    EMOTM for 7 min
    2-4-6-8-10-12-14

  • Starting Strenght Workout A Workout

    Day 1
    For each exercise, all sets should be done with the same weight.
    If you done 5 reps -> +2,5 kg

    Back Squats 3 sets x 5 reps
    8-8-8 -> 65.0 kg
    24

    Bench Press 5 sets x 5 reps
    8-8-6 -> 40.0 kg
    22

    Deadlift 1 set x 5 reps
    6 -> 75.0 kg

  • Starting Strenght Workout B Workout

    Day 2
    For each exercise, all sets should be done with the same weight.
    If you done 5 reps -> +2,5 kg

    Back Squats 3 sets x 5 reps
    8-7-6 -> 67.5 kg
    21

    Shoulder Press 3 sets x 5 reps
    6-5-8 -> 32,5 kg
    19

    Power Clean 5 sets x 3 reps
    5-6-6-6-8 > 35.0 kg
    31

  • 4RFT 4 PPress, 8 OHS, 12 KBS, 16 Lunge Jumps Workout

    PP - 20kg
    OHS - 13kg
    KBS - 16kg
    Lunge Jump - BW

  • Crossfit CLE Workout

    WOD Strength EMOTM:

    2 Front squat 30kg
    EMOTM for 7 min
    2-4-6-8-7-3-2

  • Left Coast Invitational WOD #4 Workout

    21-15-9
    thrusters 75#
    run 200m

  • Running Workout

    Morning: 80 min

    TTP run program, week 1/6
    A. Warm up:
    A1. 5-minute easy run nose breathing
    A2. 20 lateral lunges
    A3. 20 long lunge elbow touches per side
    A4. 20 mountain climbers

    B. Main set
    B1. Alternate 15” run drill, 15” walk
    50% high knee, butt kick
    75% high knee, butt kick
    100% high knee, butt kick
    B2. Alternate 15” run fast*, 30” walk
    60% fast
    70% fast
    80% fast
    85+% fast

    C1. 3 x 1000m progressive, rest 2 minutes between runs > 4 x 1000 m
    Times: 4.39, 4.30, 4.20, 4.13
    C2. 3 x 200m. Rest 60 seconds between runs
    Times: 43.2, 39.3, 38.1

    D. Cool down
    C1. 5-minute light easy jog/walk with nose breathing
    C2. Finish with 1-minute forward fold

  • Roy Workout

    “Roy”

    5 Rounds for time

    15 Deadlifts 225/155

    20 Box Jumps 24/20

    25 Pull ups

    Tore during last 10 pull ups but pushed through to finish.