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

  • Muscle & Power, AV2 Strength

    Deadlift 5 RM

  • soutu + valakyykyt Workout

    Superkids:
    3-4 kierrosta

    200 m soutu
    10 valakyykkyä kepillä

    Ninjat:
    4 kierrosta

    400 m soutu
    10 valakyykkyä 50 % kehonpainosta

  • ENDURANCE- EASTER WOD!!!! Workout

    Super FUN Partner workout today!
    25 min time cap!
    The rest will be explained when you get there!

  • The Chief Workout

    Max rounds in 3 minutes of:
    135 pound Power cleans, 3 reps
    6 Push-ups
    9 Squats

    Rest 1 minute.

    Repeat for 5 cycles.

  • CFMEDA 19.11.13 Workout

    3 Rounds For Time:
    6 Front Squat @70% 1RM
    18 V Sit-ups
    38 Alternating Jumping Lunges

  • Triple test Workout

    Friday 19th January

    For time
    2k Ski erg
    2k Row
    2k Bike

  • Last Dance Workout

    Pre-WOD:
    -Bench Press (#135/95)
    -100 reps**
    **every time you break, row the same number of calories as your last bench press set.

    WOD - 5 Rounds For Time (15 minute cap)
    - 40 DU (2:1 Singles)
    - 15 HSPU (1:1 Hand Release PU)
    - 5 DL (#275/175)

    No class on Wednesday, move to temporary location on Thursday at the Southeast Corner of Coit and Arapaho.

    Got to 70 reps at 135#, before time ran out (25,20,15,10).

  • Hang Snatch 2x4x60%, 4x70%, 2x3x80% Strength

    Hang Snatch 2x4x60%, 4x70%, 2x3x80%

  • Front squat Strength

    FS: 3+3+2+2+1+1
    (75%, 80%, 85%, 90%, 95% +95%)

  • TTP Engine week 2 Strength

    120 min

    1.SPP (Skill) – Gymnastics
    Work on a specific skill using a follow along gymnastics session
    Ring muscle up

    2.Strength
    A. Alternate sets of A1 and A2 for 4 rounds
    A1. Back squat – 4+ reps @ 80-85%, rest 2 minutes before A2.
    Last set 8 reps
    A2. Strict press – 4+ reps @ 80-85%, rest 2 minutes before A1.
    3*4*30 8*30 kg

    3.Cool down
    A. Assault bike for 10 minutes at very easy pace
    B. Movement flow of your choice from video library