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

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Ring Pull Ups in false-grip 5 reps
    Strict Ring Dips 5-7 reps
    One-Arm DB Overhead Squats Dx (light weight) 10 reps
    One-Arm DB Overhead Squats Sx (light weight) 10 reps
    Strict Toes to Bar 5-7 reps

  • Bike plus burpees Workout

    5 Rounds

    • 3 minutes work, 3 minutes rest
    • Work = 500m Bike + max burpees

    (Alternative option: hold a plank position.)

  • Long interval Workout

    3+ Hours Before or After CFE Strength & Conditioning WOD

    Choose ONE of the following sports:
    Swim :Repeat 500m, recover 3:00, until form/pace deteriorates
    Bike:Repeat 5k, recover 3:00, until form/pace deteriorates
    Run :Repeat 1M, recover 3:00, until form/pace deteriorates
    Row :Repeat 2k, recover 3:00, until form/pace deteriorates

    Post sport, times, and total number of intervals to comments.

  • Endurance Workout

    • 30 Min of:
    Run 800 m @ 60% MHR
    Row 1000 m @ 60% MHR
    Run 800 m @ 70% MHR
    Row 1000 m @ 70% MHR
    Run 800 m @ 80% MHR
    Row 1000 m @ 80% MHR

  • Swole Work 01-01-2020 Workout

    AMRAP 8 of (not for score)
    10 DB Bench Press
    10 Barbell Rows
    10 Banded Pushdowns
    10 DB Hammer Curls
    *Goal - get a good pump - weights should be light enough to do ALL movements UB.

  • Gymnastic Metcon Workout

    • 50/35 reps for time of:
    Strict Handstand Push Ups

  • Short interval Workout

    3+ Hours Before or After CFE Strength & Conditioning WOD

    Choose ONE of the following sports:
    Swim Repeat :60 on / :45 off, until form/pace deteriorates
    Bike Repeat :60 on / :45 off, until form/pace deteriorates
    Run Repeat :60 on / :45 off, until form/pace deteriorates
    Row Repeat :60 on / :45 off, until form/pace deteriorates

    Post sport, times, and total number of intervals to comments.

  • Wednesday 3rd April Workout

    Skill: 5 mins working on partner assisted strict RMU

    Wod: 28 min Emom
    Eve : 10 thrusters@40/30
    Odd : 10 BBJO@24/20”

    Wod: grab and partner , start on different things and alternate every round. Go hard and fast!

  • Metcon Workout

    3 Round of:
    Double DB Power Clean (2X22.5/15Kg) 15 reps
    Double DB Overhead Walking Lunges (2X22.5/15Kg) 30 reps

  • 10.7.2018 CF Workout

    Lepo/väliin jäänyt harjoitus