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

  • 5.7.2022 Warmup Workout

    1:00 Banded Lat Stretch ( each )
    1:00 Pigeon Pose ( each )
    1:00 Child pose on Box
    1:00 Squat Hold

    3 x 15 Banded Pull Apart
    3 x 15 Hollow Rocks
    3 x 15 Glute Bridges

    5:00 Cardio

  • Conditioning Workout

    Amrap 7’:
    10 Push Up
    20 Walking Lunge
    60 Du

    Rest 2:00

    Amrap 7’:
    5 Burpee Box Jump
    10 DB Push Press
    15 Abmat Sit Up

    Rest 2:00

    Amrap 7’:
    15 Air squat
    10KB USA Swing
    5 Strict Pull Up

    Rest 2:00

    Amrap 7’
    16 Db deadlift
    16 HS shoulder taps alt. (Feet on box) (8/8)
    16 Kb Russian twist total reps

  • Bar quality Workout

    4 rounds for quality

    7 kip on the floor
    4 low bar banded MU
    4 bar to hip kips

  • MAYFLY PRO TRACK Workout

    A,
    5 rounds for quality of:
    Zercher Carry, pick load, 15m
    5 Sandbag Squat Cleans, pick load

    B,
    Teams of 2 - for time:
    Partner A:
    Burpee Broad Jump, 200 m
    Partner B:
    max reps Hang Power Cleans, 70/47kg

    Hang Power Cleans- edit in the total number of reps completed as a team

    Complete in teams of 2. Switch as often as you like.

    Goal: Just get it done

    C,
    3 rounds for quality of:
    10 Landmine Rotations, pick load
    GHD Parallel Hold, 30 secs

  • ”Cross Breeze” Workout

    For Time [35 Minute Cap]: 

    200 Meter Run
    
20 Double Unders
    
2 Power Snatches 35/25kg

    Rest 1 Minute

    
400 Meter Run

    40 Double Unders

    4 Power Snatches 35/25kg

    Rest 1 Minute

    600 Meter Run
    60 Double Unders
    
6 Power Snatches 35/25kg

    Rest 1 Minute

    800 Meter Run
    80 Double Unders
    
8 Power Snatches 35/25kg

    Rest 1 Minute

    1,000 Meter Run
    100 Double Unders
    
10 Power Snatches 35/25kg

    *Score = Time it takes to complete the workout

  • Extra Credit 02-07-2022 Workout

    Band Stability Single Leg Hip Thrust: 3 x 10. Rest 60s.
    +
    - Scorpion Stretch - 60s each
    - Lizard Pose - 60s each
    - Prayer Stretch - 60s
    - Adductor Rock back Stretch - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • 2.7.2022 Workout

    3 Rounds for time:

    500/450m Row
    21 Box Jump overs 24"/20"
    12 Front Front Squat 70/47,5kg

    ( 10 - 15 )

    Row : in less than 2:30
    Box Jumps : Athletes will not be allowed to rebound these reps. Complete les than 1:15
    Front Squat : Loading should not exceed 75% of 1 RM. Barbell should be taken from floor. Reps should be completed 1-2 sets.

  • Emom20 thrusters Strength

    0-5min: 5 reps
    6-10min: 3 reps
    11-15min: 1 rep
    16-20min: 5 reps

  • 2.7.2022 Workout

    EILINEN tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

  • Dips and push ups Strength

    1A) Weighted ring dips 3x2x75%
    1B) Side to side push ups 3x6