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

  • Long Interval Workout

    3+ Hours Before or After CFE Strength & Conditioning WOD

    Choose one:
    4 x 200 m/y w/ 90sec rest
    4 x 2M w/ 2 min spin/rest between
    2 x 800m w/ 3 min rest

  • WOD 13052015 Workout

    EMOM 20 min:
    - 7 Wall Ball shots (9/6 Kgs).
    - 5 Box jumps (24"/20").
    - 7 Diamond push ups.

  • 4 round of: Workout

    4 round of:
    10 Pull-Ups
    15 Burpees
    20 Push-Ups
    25 Sit-Ups

  • Back squat 3*5 Strength

    1*5 @ 65% of 1RM
    1*5 @ 75%
    1*5 @ 80%

  • 5 Rounds for time Workout

    9 x Deadlift (50% of snatch 1RM)
    6 x Snatch (same weight as DL)
    3 x OHS )same weight as DL)

  • 20.10.2021 Deload Workout

    ( Wod )

    EMOM 14
    Even : 1 x Clean & Jerk. Climbing Heavy
    Odd : 30 Double Unders

  • Hyvää Joulua! Workout

    Kaikki joulutontut syömässä joulukinkkua, sali kiinni.

  • S-O-U-D-A Workout

    1 x 500m soutu
    1 x 400m soutu
    1 x 300m soutu
    1 x 200m soutu
    1 x 100m soutu

    Vetojen välissä lepoa riittävästi. Jokainen veto täysillä. Postaa jokaisen vedon tulos.

  • Conquistador Workout

    Pre-WOD:
    Work up to a heavy set of a 3 rep bench press

    WOD - 3 Rounds for Time:
    - 400 Meter Run
    - 12 Dead Lifts (#135/95)
    - 9 Hang Cleans
    - 6 Push Jerks

    Happy with 115# ... progress. First 400M (3) round workout for 2013. Last workout, I rowed instead - so some progress for this ordinary average dude. Running sucks the life out of me ... that means ... better get f'n better at it :)

  • 8.8.2019 Workout

    Lepoja