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

  • Superkids 7-9v WOD Workout

    10 min AMRAP

    20 m karhukävely
    10 m goblet - askelkyykkykävely (kevyt kahvakuula tai käsipaino)
    3 PEP

  • Tabata Thrust and Pull Workout

    Pre-WOD
    4 X 8 Front Squat (115#)

    WOD
    8 Rounds of Tabata each, alternating:
    Dumbbell Thruster (45/25#)
    Pull Ups

    Post: L-Sit Practice

    (3) rounds of (10) 20# Wall Balls and (5) strict pullups for warm up. Used #115 for Front Squat. 35# DB for Thrusters. Lowest rep 4 thrusters / 5 pullups.

  • Ei tietoa Workout

    30min Amrap
    500m row
    1000m bike
    500m ski
    1000m bike

    2 rounds + 500m row

  • Half Mile Workout

    Pre WOD:
    Bench Press 5x3
    (135#, 155#, 175#, 185#, 185#)

    WOD:
    10 Minute Clock:
    800 m run
    In remaining time, AMRAP:
    15 pushups
    30 DU's (50 singles).

    Post WOD:
    50 T2B in as few breaks as possible.
    (7 sets)

    (2) Groups this morning. Started with group that completed WOD 1st, T2B 2nd and Bench last. Completed 5 rounds + 5 pushups, using Singles for DU's. Completed 11 Strict Chin-Ups, No Kipping. Happy with bench being Post WOD and Post T2B. Grip wrecked :)

  • Team Relay Workout

    Back Squat
    -5X3 (145#)

    WOD:
    -50 Box Jumps
    -40 KB Swings(53/35)
    -30 Burpees
    -20 Front Squat(95/65)
    -10 Man Makers (35/25)

    6 person team. Damn the Man Makers! Lower body continue to improve strength, balance out to upper body. Great support team!

  • DT Imported Workout

    5 RFT (20 minute cap)
    -12 Dead Lift (155/95)
    - 9 Hang Clean
    - 6 Push Press

    Alternated with partner on this WOD, team time of 16:50 for 10 rounds.

  • Nancy Workout

    Pre-WOD:
    -5 X 2 Overhead Squat
    (45# Bar)

    3RFT:
    -15 O/H Squat (95/65#)
    -400 Meter Run

    Could say it's my 6'4" 190# frame, no excuses. Tough movement for me, and one to focus on getting solid and adding weight. Much respect for those men and women who make it look easy! Always humbling in CF, when you have those exercises you are good at, and one's you need a lot of work on.

  • Lynne Workout

    5 Rounds Max Reps:

    • Body Weight Bench Press (190#, 19 reps - 5,4,4,3,3)
    • Pull Ups (75 reps)

    "Extra Credit" Post WOD:
    2 minute Plank
    2 minute Handstand
    200m Farmers Carry (53#)

    Used my body weight, 190#. Alternated between Bench & Pullups. Used 53# Kettle Bells for Farmers Carry and was able to complete the walk without setting down.

  • * * Bs Workout

    Backsquats 5-5-3-3-1

  • AMRAP 12min. Workout

    30 Air Squats
    200 Meter Run
    10 Clean and Jerk (40/30kg)