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

  • Rowing deadlift Workout

    3 rounds for time:

    20/10/5 deadlift @80/100/120
    500m row

  • For time Workout

    For time:
    15-12-9
    row
    burpee over rower

    Target under 4min, Cap 5min.

    Viikon ainut korkeamman sykkeen harjoitus, voit halutessasi mennä selkeästi kovaa, mikäli kaipaat lepoa peissaa rauhallisemmin läpi ilman Time cappia.

  • rowing gymnasty Workout

    500m row then
    2 sets x 20 reps alternating:
    Wall Foam Roll
    Parallette Shoulder Extensions
    then
    3 rounds of
    5 Plyo push up
    20s. Hollow hold
    7 false grip ring row to chest with 2 s. hold

    For Time
    33-22-11
    Calorie Row
    HSPU
    TTB

    shoulder ext

    wall roll

    shoulder taps

  • EASY: Run and then some Workout

    5min on - 5min off, 3 rounds:
    Buy in: 400m run
    - rest 30s after run

    into AMRAP
    10 wb
    8 dl
    6 knee raise / v-up / toes-to-rack

  • Extra Credit 08-06-2023 Workout

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - :25/:25 Single Arm Med Ball or KB Overhead Hold
    MIN 2 - 10-15 KB Upright Rows
    MIN 3 - :50 Alt. 90-90 Hip Rotations

  • MAYFLY PRO TRACK Workout

    A,
    1 Power Clean + 3 Front Squats + 1 Split Jerk 1-1-1-1-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    5x (1+3+1)

    B,
    Complete as many rounds as possible in 15 mins of:
    2 rounds of:
    5 Pull-ups
    10 Push-ups
    15 Air Squats
    --then--
    12 Deadlifts @70/47kg
    9 Hang Power Cleans
    6 Push Jerks
    Goal : 4+rounds
    C,
    3 rounds for quality of:
    10 Wall Plank-to-Supports
    Single Arm Overhead Carry, pick load, 30m
    10 WY Negatives
    10 Wall Plank-to-Supports
    Single Arm Overhead Carry, pick load, 30m
    10 Arms Overhead Hip Hinge Holds

  • 7.6.2023 Big Shoulders Workout

    Scull crushers w Dumbbells 4 x 8, rest 2:00

    Seated Dumbbell Press 5 x 6, rest 2:00

    Chest Supported DB Row 4 x 5, rest 2:00

    Incline Dumbbell Bench Press 4 x 5, rest 2:00

  • PRVN 7.6 Shoulder press Strength

    Find 1RM of strict shoulder press

  • Pull up Program 3.0 Workout

    For quality
    4 setts
    A. Negative pull up x 2 (6010)
    B. Pull up holds x 2 (2310)
    C. Dumbbell rows x 6 (2010)
    D. One hand ring rows x 8
    E. Banded pull over x 10

    Rest 120 sec between setts. Between every setts do 5 push ups

  • Conditioning Workout

    A,
    EMOM 16 (40:20; work: rest )
    1.min: Burpee to plate (20kg)
    2.min : Plate G2OH @20/15kg
    3. min: waiters walk right
    4. min: waiters walk left

    B,
    Death by : wall ball @9/6kg + USA swing @24/16kg
    Start with 4 reps each
    1 min: 4 wall ball + 4 swings
    2. min: 5 wall ball + 5 swings
    3. min: 6+6
    4. min: 7+7
    5. min: 8+8
    6. min: 9+9
    7. min: 10+10
    .
    .
    .Goal: round of 8 or more. (11+11)