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

  • Core work Workout

    Emom12:
    a) 20-30 leg lift over kb
    b) 10-15 leg-up crunch
    c) 30-45s plank

  • Leg day Strength

    A: High bar back squat 3-3-3
    B: Hang Clean pull 2-2-2-2-2
    C: Incline Leg press 4x8
    D: SL Standing hamstring curls 4x8/each leg

  • Day 2 Olympic Weightlifting Strength

    Split jerk doubles from the rack @ 85% of 1RM split jerk - 4 sets

    Clean, hang clean, front squats @ 80% of 1RM hang clean - 4 sets

    Drop snatch - 3 sets of 3 @ 70% of 1RM snatch

    Clean pulls to target - 4 sets of 3 @ 100% of 1RM clean

    Accessories
    Leg press - 5 sets of 3 at moderate to heavy load
    Hamstring curl - 3 sets of 12 at moderate load
    Leg curl - 3 sets of 12 at moderate load

    3 sets
    30 flutter kicks
    30 sec plank hold
    30 Russian twists

  • EASY: Strict pull up Workout

    E90s x5
    4-6 strict / banded pull up / paused ring row
    - last set RIR 0-1

    Find a challenging variation and push yourself - last set should be to almost failure!

  • 12.12.2022 Hang Squat Snatch Strength

    On The 2:30 x 6 Sets:

    Set 1 : 3 Reps @ 63%
    Set 2 : 3 Reps @ 73%
    Set 3 : 2 Reps @ 78%
    Set 4 : 1 Rep @ 83%
    Set 5 : 1 Rep @ 86%
    Set 6 : Heavy Single Attemp

  • 12.12.2022 Warmup Workout

    30s Pass Trough
    30s Around Worlds ( Right )
    30s Around Worlds ( Left )
    1:00 Frog Stretch
    1:00 Boot Starppers

  • EASY: Strict pull ups Workout

    E90s x5:
    4-6 strict / 5s negative / assisted pull up, last set RIR 1-2

  • MAYFLY PRO TRACK Workout

    A,
    Bench Press 5-5-5

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

    B,
    Complete as many rounds as possible in 20 mins of:
    10 Push Press, 52/35kg
    10 Kettlebell USA Swings, 24/16kg
    10 Box Jumps, 60/50cm

    Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

    Goal
    Just get it done.

    C,
    3 rounds for quality of:
    8 Alternating Strict Single Leg Crossbody Toes-to-bars
    Banded Suitcase Carry, pick load, L 15m/R 15m

  • Snatch TO Workout

    EMOM’6
    From blocks
    Snatch pull+Power snatch+Squat snatch

    EMOM’10
    Squat snatch+hang snatch

  • EasyWOD 8.12.2022 Workout

    Voima
    E3MOM, 4 rounds
    8+8 single arm kb/db press

    WOD
    16min EMOM
    1.min 6-12 wall ball
    2.min 10-20 plank shoulder tap
    3.min 6-12cal ergo
    4.min rest