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

  • Bring It Workout

    Strength / Skill:
    - 1x20 Back Squats (5% increase from last week)

    WOD:
    - 4x500M Row for time (record each time)
    - 3x10 GHD Back Extensions
    - 4x50m Farmer's Carry
    Note: Rotate between each exercise (500M Row, Back Extension, Farmer's Carry ...rinse and repeat)

    Post:
    -100 Double Unders
    Note: Continue DU work. Work to increase consecutive DU or work to get DU. Work up to 100 DU.

  • Front squat 1rm Workout

    Find front squat 1rm.

  • Morning Intervals Workout

    In pair
    200 Cal. Bike/Assault Bike
    3000m Row
    Max Cal. Bike/Assault Bike until the clock hits 30min

  • Muscle & Power, YV1 Strength

    Bench press 15-12-9-6 reps

  • Maanantai 22.7. Strength

    10 min Emom
    1 Hang power clean 75-85%

  • Unremitting Workout

    Strength / Skill:
    - 7x2 Bench Press
    - 7x2 Max Rep Strict Pull Ups
    Note: Alternate between each movement. Work strict pull ups. Use appropriate band to challenge pull up strength.

    WOD - For Time:
    21-15-9
    - Hang Cleans (155#,105#)
    - Ring Dips

    Post WOD:
    - 100 DUs
    Note: Continue to develop double under skill. If you already have double unders, move right into double under work after WOD. If you are working to get double unders, break down your barbell, catch your breath and work double unders.

  • 18.2.2024 Pari jumppaa By Wodliiga Workout

    Pari jumppaa By Wodliiga

  • Upward - "Jake's 18th" Workout

    Strength / Skill:
    - 5x2 OHS

    WOD - 10 Rounds For Time (20 minute cap)
    - 7 Hang Power Snatch (#95/65)
    - 7 Behind the Neck Jerks
    - 7 Overhead Squats

    Post-WOD "Skill of the Week":
    - Post WOD everyday this week. Complete 100 DU whether cumulative or in a single set.

    My oldest son's 18th birthday. He challenged me to start CF as a 44 year old severe gout sufferer a year and a half ago. Lifestyle change and facing a lot of fear, overcoming pain. OHS is my most challenged movement, so I wanted to dedicate the WOD to him and complete it even if I just RX the women's weight. My movements were full range and really focused on form. Rather good form, low weight than bad form heavier weight. My best OHS workout performance to date. Onward and upward! Happy Birthday Son!

  • Ninjat 14-16v WOD Workout

    5 kierrosta aikaa vastaan

    10 burpee pull up
    10 m käsilläkävely tai yritystä
    10+10 käsipainotempausta vuorokäsin (25/35 kg)

  • 3 x EMOM 12 Workout

    EMOM 12
    10 Target Burpees
    20 Air Squats
    15 Push-Ups

    -- REST 3 min --

    EMOM 12 *
    Row for cals
    Ski for Cals
    Bike for Cals
    *) Done as 40s on/20s off

    -- REST 3 min --

    EMOM 12
    20 Reverse Lunges
    25 Sit Ups
    15 Box Jumps