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

  • Jackpot by Comptrain Workout

    3 rounds From Time :
    42 Cal Bike Erg
    21 Hand Release Push-Ups
    30 Cal Bike Erg
    15 Strict Ring Dips
    18 Cal Bike Erg
    9 Strict Handstand Push-Ups

  • HS Skill Work Workout

    2 sets of:
    HS-Walk
    - As many tries as you can
    - Rest as needed btw sets
    ———————————————————
    3 x 15sec ON / 45sec OFF:
    Facing The Wall HS Hold
    ———————————————————
    2 sets of:
    HS-Walk
    - As many tries as you can
    - Rest as needed btw sets
    ———————————————————
    HS WEIGHT TRANSFER DRILLS

    5 sets of:
    Fingertip Shifts
    - Facing the wall, keep your body tight and off the wall
    - max effort, as many shifts as you can
    - Rest as needed
    ———————————————————
    3 sets of:
    10 HS Steps
    - Facing the wall, keep your body tight and off the wall
    - Rest 1-2min btw sets
    ———————————————————
    1 set on both directions:
    Banded HS Walk Around The Box
    - Feet on top of the box 80cm
    - Keep your shoulders stacked
    - Band just below your elbows
    - Goal is to go unbroken round
    - Rest as needed, but try to keep it at minimum

  • Solitary Confinement by Comptrain Workout

    From Time :
    100 Lateral burpees over Rower
    Everything 2 Min (starting art 0:00) : 250m Row

    Time Cap : 30 min

  • 22.9.2022 Basic Workout

    Basic Endurance 50

    7 Min Bike Erg
    7 Min Ski Erg
    7 Min Row Erg

  • OLY Jerk Strength

    5x3
    1 push press + 1 push jerk + 1 split jerk

  • MAYFLY PRO TRACK Workout

    A,
    Band Sumo Deadlift 3-3-3-3

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

    Find a heavy set of 3.
    --then--
    3x 3 within 20% of your best for the day.

    B,
    Complete as many rounds as possible in 20 mins of:
    20 Rope Climbs
    Run, 2 mi
    L-Sit Hold, 2 mins

    C,
    Sled Push 1-1-1-1-1

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

    5x 30m

  • MAYFLY PRO TRACK Workout

    A,
    Tempo Snatch 1-1-1-1-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.
    3 sec pull to the hip pocket and GO!

    B,
    Every 1 min for 40 mins, alternating between:
    max rep Bike Calories
    10 Medicine Ball Sit-ups, 9/6kg + 5 Strict Pull-ups
    max rep Row Calories
    10 Wall Balls, 9/6kg + 5 Medicine Ball Push-ups

    Bike Calories- moderate pace
    Row Calories- moderate pace

    Goal is to have a relatively low intesity workout with a steady and very doable pace. Adjust loading if needed.

  • Rowing Workout

    Each for distance:
    6min Row
    4min Row
    6min Row
    4min Row
    2min Row
    - Rest 2min btw efforts.

    Pacing:
    6 mins- 5 km pace, 26-28 SPM
    4 mins- 5 km -2 secs/500 m, open stroke rate
    6 mins- 5 km pace, 26-28 SPM
    4 mins- 5 km -2 secs/500 m, open stroke rate
    2 mins- max effort, 28+ SPM

    Score: total distance

  • Eleven Eleven from Comptrain Workout

    From Time :
    10 Front Squat + 1 Push Jerk
    9 Front Squat + 2 Push Jerk
    8 Front Squat + 3 Push Jerk
    7 Front Squat + 4 Push Jerk
    6 Front Squat + 5 Push Jerk
    5 Front Squat + 6 Push Jerk
    4 Front Squat + 7 Push Jerk
    3 Front Squat + 8 Push Jerk
    2 Front Squat + 9 Push Jerk
    1 Front Squat + 10 Push Jerk

    Barbell : 43/29 Kg

  • Muscle & Power, Hero Workout

    “Grettel”
    10 Rounds for Time
    3 Clean-and-Jerks (135/95 lb)
    3 Bar Over Burpees