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

  • 15.3.2023 Amanda Workout

    For time :

    9-7-5

    Ring Muscle-ups
    Squat Snatch 60/40kg

    TC 10

    • Typically, athletes will perform their squat snatches as singles ll the way through with the possibility of holding on for an unbroken set of 5 on the last round.

    • Your ring muscle-up set will depend on your capacity. If you can hold on for big sets, this is major separator.

    • Transitions are key here. We need be quick and keep our chalk breaks to a minimum.

  • Muscle-up Strength

    Muscle-up

  • WOD: Pull, push, jump Workout

    20 rounds for time w/ partner:
    6 C2B / pull up
    12 push up
    24 DU

    Change partner after each round (YGIG)
    Target: Round ~60s / person, tailor reps and weights accordingly.

    TC: 22

  • Snatches for the day Strength

    Muscle Snach + Overhead Squat 4 x 2+2 @ 85-90% of muscle snatch 1RM

  • Rowing Intervals Workout

    3 rounds for distance:
    3min Row, 5K +2s
    Rest 1min
    1min Row, 5K -2s
    Rest 1min
    1min Row, 5K -2s
    Rest 30 secs
    1min Row, 5K
    - Rest 2min btw each round.

  • Clean from the High-hang Strength

    Work up to a heavy clean from the high-hang

  • 14.3.2023 Skill Saw Workout

    AMRAP 12

    2000/1800m Row
    150 Double Unders
    Max Distance Handstand Walk

    • We are definetly going to want to push the rw here but should aim to hold a pace that is slightly slower than out 2k pace ( 3 - 5s slower per 500m )

    • If we know the double unders are going to be difficult to finish around 3:00 let's aim t break these up from the start with 5s breaks between sets. Think sets 25-50 reps. If needed are no problem for you, hold on for 1 unbroken set or 2-3 big set.

    • Once we get to the HSW we will need to see what's there. Some athletes may need to go 2-5m at a time and some will be able to get 10m at once.

  • 14.3.2023 Hang Power Clean Strength

    Build To A Heavy Single

    • We aren't necessary looking to PR today. Just build to something that feels heavy for today.

  • 14.3.2023 Warmup Workout

    Row 1000m
    ....
    3 Rounds

    0:30 Free HS hold Practice
    30 Single Unders
    5 Hang Muscle Clean
    5 Shoulder Press

  • MAYFLY PRO TRACK Workout

    A,
    Hang Clean & Jerk 3-3-3-3

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

    B,
    3-6-9-12 reps, for time of:
    Devil Press, 22,5/15kg
    Bar Muscle-up

    Goal
    Sub 10 min

    C,
    3 rounds for quality of:
    3 Toes-to-bars
    5 Hanging Leg Raises
    7 Hanging Knee Raises
    9 L/9 R Standing Teapots, pick load
    18 Weighted Russian Twists, pick load

    Hanging Leg Raises- to parallel
    Weighted Russian Twists- light