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

  • Endurance WOD Workout

    40 min partner workout:

    You go, I go:

    10 rounds
    15/10 cal row
    12 DB deadlifts 45/30 lb
    9 DB hang power cleans 45/30 lb
    6 DB push presses 45/30 lb

    into

    100/80 cal bike

    Remaining time amrap:

    16 T2B
    16 HSPU
    16 DB thrusters
    16 Burpee pull ups

  • HS Skill Work Workout

    5 sets:
    HS-Walk
    - As many tries as you can
    - Rest as needed btw sets
    ——————————————————
    4 sets of:
    10 HS Elbow Taps (1=1)

  • WOD 06/09/22 Workout

  • WOD 12/09/22 Workout

  • AMRAP 8 Workout

    10 cal SkiErg
    8 db snatches
    8 box jumps

    R5JC

  • Extra Credit 11-09-2022 Workout

    Plate Egyptian Shoulder Rotation
    3 x 8 each. Rest 60s.
    +
    - Scorpion Stretch - 60s each
    - Prayer Stretch - 60s
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Barbell - jump rope switch Workout

    Amrap 6 min

    8 push press / 15 kg BB
    40 single jumps

  • "Assault Man Eater" Workout

    5 Rounds For Time
    100/80/60/40/20 Single-Unders
    75/60/45/30/15 Dumbbell Ground-to-Overheads (2x35/25 lb)
    50/40/30/20/10 cal Assault Air Bike
    30/24/18/12/6 Russian Twists (20/15 lb) (2-count)
    20/16/12/8/4 Deadlifts (bodyweight)

  • Assault man eater Workout

    5 rounds for time
    50/40/30/20/10 Single under
    75/60/45/30/15 DB ground to overhead (2x 17,5 / 12,5 kg)
    50/40/30/20/10 Assault bike
    30/24/18/12/6 Russian twist (10 / 7,5 kg)
    20/16/12/8/4 Deadlift (bodyweight)

  • MAYFLY PRO TRACK Workout

    A,
    Weighted Pull-up 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.
    --then--
    4x 3 within 15% of your best for the day

    B,
    Teams of 2 - 10 rounds, each round for time, of:
    5 Thrusters, 52/34kg
    10 Pull-ups
    Sprint, 100 m

    Rest 1 min between each round.

    Complete in teams of 2. You go-I go fashion; 10 rounds each.

    C,
    Complete as many rounds as possible in 6 mins of:
    20 Plank Shoulder Taps
    Single Arm Kettlebell Overhead Carry, pick load, L 15m/R 15m
    10 Scap Pull-ups