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

  • Helen Bundled Workout

    Pre-WOD:
    5X5 Dead Lifts @ 70%

    WOD - For Time:
    - 1200M Run
    - 63 KB Swings (53#/35#)
    - 36 Pull Ups

    Personal Post WOD:
    - 1000M Row

    Slower time than my previous "Helen". Bundled for sure makes difference on exercises for me. Forearms were wrecked going into pull ups after 63 kb swings. Lungs burning after 1200M run and jumping right on kb swings as well. Good workout!

  • "Gwen" Workout

    WOD #1:
    "Gwen"
    21-15-9 Clean & Jerk
    Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Adjust load as needed for each set. Rest as needed between sets. If weight is too heavy and miss an unbroken set, drop the weight and do-over unbroken.

    WOD #2 - For Time:
    15-12-9-6-3
    - HSPU
    - Shuttle Run
    - KB Swings (53#,35#)

  • 16.3.2019 CF Workout

    Eilinen treeni

  • All Tabata Workout

    Pre-WOD:
    - Mobility Work

    WOD - tabata all movements:
    - Sprints
    - Sit Ups
    - Push Ups
    - Air Squats

    Tabata clock on all movements.

  • Peanut Butter Jelly Time Workout

    7x2 back squats at 85% of 1RM

    WOD
    20min AMRAP
    2 weighted pull-ups
    4 GHD sit-ups
    6 weighted step-ups
    8 ring dips
    Choose your weight and height for pull-ups and step-ups

    35# strict pullups. 25# for step-ups 20". Ring Dips no band. Did not sandbag this workout, pushed the limit for myself. Good range of motion and good movements.

  • FS/BS program Strength

    6x2/4@100%

  • Toasted Legs Workout

    Pre-WOD:
    7x3 Back Squat 80% of 1RM

    WOD - For Time:
    21-15-9
    - Back Squat 75% of Body Weight
    - T2B

    5 burpees if weight is dropped during sets.

  • "DT" Workout

    WOD:
    "DT" - 5 Rounds For Time:
    - 12 Deadlifts (155/105 or scale)
    - 9 Hang Power Cleans
    - 6 Push Jerk

  • Kunto 1 Workout

    1min work 10sec switch
    3 rounds
    Bike erg 20cal
    Row 20cal

    3min rest

    3 rounds
    Bike erg 18cal
    Row 18cal

    3min rest

    3 rounds
    Bike erg 15cal
    Row 15cal

    3min rest

    3 rounds
    Bike erg 20/18/15cal
    Row 20/18/15cal

  • "Jackie" Workout

    WOD:
    "Jackie" - For Time:
    - 1,000 Meter Row
    - 50 Thrusters 45/35
    - 30 Pull Ups

    Post WOD:
    - 50 Ring Dips in a few sets as possible