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

  • MAYFLY PRO TRACK Workout

    A,
    Bench Press 1-1-1-1-1

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

    Find a 1RM for the day.
    --then--
    4x 1 within 15% of 1RM

    B,
    As many reps as possible in 12 mins of:
    Deadlift, 102/70kg
    Row Calorie
    Box Jump Over, 75/60cm

    Complete in teams of 3. Rotate through exercises as often or little as you like.

    C,
    3 rounds for quality of:
    10 L/10 R Banded External Shoulder Rotations
    5 L/5 R Tempo Single Arm Kettlebell Press, pick load
    Tempo Single Arm Kettlebell Press- 3 secs up and down

    Rest as needed between rounds.

  • clean & jerk Strength

    3 reps each
    - front squat
    - good morning
    - Clean pull under
    - high hang clean
    - push jerk in split
    - Clean and split jerk

    in 20 min find your daily 1 RM
    clean & jerk
    - write down 3 of your heaviest lifts

    with 80% of daily 1 rm

    EMOM 10
    2 c&j

  • Cheese pizza Workout

    10min AMRAP
    100m run (add 100m each round)
    8 ring push ups
    12 TTB
    16 box jumps

  • For time overhead squats Himalaya Workout

    21-15-9
    Overhead squats (65lbs)
    Toes to bar

  • EMOM Conditioning Workout

    On the Minute x 30-40 [6-8 Rounds]:
    Minute 1: Echo Bike Calories
    Minute 2: Kettlebell Farmers Carry
    Minute 3: Shuttle Runs
    Minute 4: Kettlebell Front Rack Carry
    Minute 5: Rest

    Kettlebells: 24 / 16 kg's

  • Over head squats Himalaya Strength

    5x5 (same load)

  • Strict Weighted Pull-ups Strength

    3-5 Sets:
    2-5 Strict Weighted Pull-ups

    Rest 3 Minutes Between Sets.

  • Snatch proge 1/4 Strength

    Snatch progen vikat 3x1

  • Keskiviikko 24.8.22. Workout

    Kehonhuolto päivä joko hieronnan kautta tai omatoimisen venyttelyn&mobilityn.
    Olen itse nyt tutustunut ROMWOD:iin ja se tuntuu olevan sopivan yksinkertainen kattaus päivittäistä venyttelyä iltaisin, joten jos ei muuta nappaa siitä idea itselle. 7 days free trial.

  • 12.1 Open WOD Workout

    7 min AMRAP
    burpees

    The workout begins with the athlete in a standing position. Athlete must move from standing to flat on the ground (chest and thighs touching) to jumping to touching a target with both hands, 6 inches above their max standing reach.

    Score is the total number of Target Burpees completed before the 7-minute clock stops.

    Good Scores for “Open 12.1”
    – Beginner: <80 reps
    – Intermediate: 90-110 reps
    – Advanced: 120-135 reps
    – Elite: 140+ reps