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

  • B2. Hang snatch Workout

    5 x 2 @ 76-80%
    3sec pause in the bottom of each catch

  • B1. Hang snatch shrug Workout

    4 x 4 @ 82-86% of snatch 1RM
    Use straps.

  • Johaan's Workout day 3 Workout

    Try other variations depending on fitness and health
    Full Body conditioning endurance day 3
    Focus legs -
    1. Burpees - 10 Reps
    2. Side to side jump squats - 45 seconds
    3. wall sit - 45 seconds
    4. Lunges - 10 reps
    5. Box jump- 5 reps

    Repeat 3 times

  • Johaan's Workout day 1 Workout

    Try other variations depending on fitness and health
    Full Body conditioning endurance day 1
    10 pushups
    1 min plank
    10 Squats
    10 lunges
    30 Russian twists
    30 seconds mountain climbers

    Repeat 3 times.

  • Frida's Workout #3 Workout

    20 seconds on, 10 seconds off
    2 Round

    Star Jump
    Superman
    Jumping Jacks
    Bicycle crunches
    Burpees
    Fast arm circles (20 seconds backward, 20 seconds forward)
    High Knees
    Plank

  • Frida's Workout #2 Workout

    20 seconds on, 20 seconds off
    2 Round

    Close-grip Pushup
    Squat Reach
    Plank with shoulder taps
    Skater Hops
    Sit-ups
    Squats
    Burpees
    Standing Crunches

  • Frida's Workout #1 Workout

    20 seconds on, 10 seconds off
    1 Round

    Pushups
    Squat Jumps
    Up & Down Plank
    Jump Lunges
    Tricep Dips
    Mountain Climbers
    Inchworms With Jump
    Tabletop Toe Touch

  • 9/1/20 Workout

    2rds
    20 high knees
    10 lunge
    20 jax
    10 shoulder taps

    WRK(21)
    WRK 2:00 REST 1:00 x7
    16 jump rope
    8 bent over row, renegade row, pull ups
    16 lunge
    100m run

    Finisher
    50 alternate sit ups
    1:00 butterfly stretch

  • 8/31/20 Workout

    2rds
    20 high knees
    10 lunge
    20 jax
    10 shoulder taps

    WRK(20)
    Complete as many rounds as possible in 20:00 mins.
    10 body builders
    20 db hang to overhead
    10m shuttle drops x10
    20 sit ups

    Finisher
    50 double crunch
    1:00 samson stretch

  • MAYFLY PRO TRACK Workout

    A,
    Every 1 min for 3 mins do:
    2 Snatches, 60% 1RM
    -- then --
    Every 1 min for 3 mins do:
    2 Snatches, 65% 1RM
    -- then --
    Every 1 min for 3 mins do:
    2 Snatches, 70% 1RM

    Bike or row at a casual pace the remainder of each min.

    B,
    Every 1 min for 3 mins do:
    2 Power Clean & Jerks, 60% 1RM
    -- then --
    Every 1 min for 3 mins do:
    2 Power Clean & Jerks, 65% 1RM
    -- then --
    Every 1 min for 3 mins do:
    2 Power Clean & Jerks, 70% 1RM

    Bike or row at a casual pace the remainder of each min.

    C,
    For quality:
    10-8-6-4-2 reps of:
    Tempo Goblet Squat, pick load
    Tempo Ring Push-up

    Tempo Goblet Squats- 3 secs down and up
    Tempo Ring Push-ups- 3 secs down and up