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

  • 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

  • Endurance WOD Workout

    8 rounds for consistency:
    25 cal run or 500/400 m row
    30 s rest
    2 min amrap: 10 box jump step downs, 10 push ups, max sit ups
    30 s rest

  • MAYFLY PRO TRACK Workout

    A,
    Snatch 1x2

    Use the heaviest weight you can for the set.
    Find a heavy set of 2 for the day within 20 min.

    B,
    Overhead Squat 3-3-3-3-3

    Use the heaviest weight you can for each set.
    Rest as needed between sets.
    Find a heavy set of 3 within 5 sets.

    Try to improve weight from last week.

    C,
    For time:
    Row, 5 km

    Every 3 mins complete:
    10 Wall Balls, 9/6kg

    Athlete Instructions
    Athlete Instructions
    Don't exceed more than 12 rounds.

    Goal: Sub 30 min

    D,
    For quality:
    50 Band Pull Aparts
    50 Band Face Pulls
    50 Behind-the-Neck Band Press

    Complete in as few sets as possible using a mini band.

  • 8.12.2022 Swim or Run / Both Workout

    Warm Up

    50 - 100m Easy

    Main Swim:

    25 x 50m Swim

    Rest 1:00 Between

    Cool Down 50 - 100m

  • WOD: Wednesday intervals Workout

    E2MOM x5:
    6 alt. pistol squats
    12 sit up
    24 DU

    Target: 60-90s work / round.