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

  • Deadlift 5x6 Strength

    Deadlift 5x6

  • 3 rundii nopee Workout

    3 rounds for time:

    16 cal Row
    8 pullup
    16 wallball 10/6
    8 devils press 25/16kg

  • Saturday Cool down Workout

    2-3 min light cardio
    10-15 pass through with stick
    1-1.5 min wall pec strech R/L
    1-2 min pigeon pose strech R/L

  • Snatch - 10 Singles (1x10) Strength

    Snatch - 10 singles of heavy (start @80% of your 1 RM Snatch)

    Drop and go

    If you are feeling good you may go heavier. If you miss a weight 3x you must drop and build up again.

  • MAYFLY PRO TRACK Workout

    A,
    For quality:
    Sled Drag + Farmers Carry, pick load, 5x 30m

    B,
    3 rounds for time of:
    20 Box Jumps, 60/50cm
    10 Clean & Jerks, 61/43kg

    Goal: sub 8 mins

    C,
    GHD hip extension 3x20

    Use the same weight for each set.
    Rest as needed between sets.

    3x15-20 reps (recovery weight)

    D,
    Shoulder Accessory Y,T,W 3xs:
    --10-15 reps in each position
    Use Crossover Symmetry, mini bands or small plates.

  • Back squat 3x7 Strength

    Back squat 3x7, amrap sista setet

  • Deadlift 5x5 Strength

    A: 8min emom
    Odd: 3x seated box jumps
    Even: 3x Band assisted squat jumps
    B:Deadlift 5x5
    C1: Strict chin ups 3x8
    C2: SL Standing hamstring curls 3x8
    D: 4rft
    250m Row
    20 unbroken rkb swing @24kg
    15 unbroken push ups

  • 10min Assult bike Workout

    In 10min
    Max Assult bike cal.

  • Tuesday Cool down Workout

    2-3 min light cardio
    3+3 min tennis/lacrosse ball to trapezius area
    1.5-2 min banded scalene strech R/L
    10 cat cow strech

  • Tuesday Warm up Workout

    3 rounds
    1:00 cardio machine
    30-50 single unders
    8-12 alt leg v-ups
    8-12 scap pull ups
    8-12 kip to swings
    4-6 Pike Push Up
    :20-30 HS HOLD

    Skill / Wod prep
    Get some double unders in 30-50 reps total or practise them 2-3 min
    Get your strict hspu place ready for todays work and couple reps in.
    Get rhytm for toes to bars or GHD sit ups and get 5-10 reps in.
    then start emom workout in 2-3 mins after wod prep.