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

  • 22.10.2023 PK Workout

    HR Zone 1-2 in Ergos ( AMRAP you can go faster )

    20 Minutes Ski
    AMRAP 5
    "Cindy"
    20 Minutes Row
    AMRAP 5
    "Mary"
    20 Minutes Bike
    AMRAP 5
    "Karen"
    10 Minutes Any Machine

  • SKILL Workout

    pull over skills

    Every 90s, 5 rounds
    1-5 pull overs
    10-16 db snatches

  • MAYFLY PRO TRACK Workout

    A,
    1 Snatch, pick load

    Every 1 min for 15 mins.

    Complete as:
    3 Snatch Waves; each wave is 5 mins long

    Start at 75% 1RM on the first min and add 5kg each min, reset each round.

    B,
    In 5 mins, for max reps of:
    50 Wall Balls, 9/6kg
    max reps in remaining time Bike Erg Calories
    -- Rest 2 mins --
    In 5 mins, for max reps of:
    50 Bike Erg Calories
    max reps in remaining time Wall Balls, 9/6kg

    Goal: 50 Calories & 50 Wall Ball

    C,
    "Flight Simulator"
    10-20-30-40-50-40-30-20-10 reps, for time of:
    Unbroken Double Under

    Each set must be performed unbroken before you can move on to the next.

    Goal: Unbroken

  • 6.12.2024 Barbell Cycling Workout

    Barbell Cycling Skill

    3 Sets @ increase load each set (start w/ empty barbell)

    3 Clean pulls
    3 Hang muscle cleans
    3 Strict presses
    3 Hang power cleans
    3 Push presses
    3 Power cleans
    3 Push jerks w/ pause @ receiving position

  • Fifty and Flirty Workout

    For Time:
    500m Run
    50 Step-Down Box Jumps 24/20''
    50 GHD Sit-Ups
    10 Wall Walks
    50 V-Ups
    50 Step-Down Box Jumps 24/20''
    500m Run

    Goal: 15:00-20:00 minutes
    Time Cap: 25 minutes

  • WOD 21/06/22 Workout

  • MAYFLY PRO TRACK Workout

    A,
    1x [ 2 Front Squats + 1 Split Jerk ]
    1x [ 2 Front Squats + 1 Split Jerk ]
    1x [ 2 Front Squats + 1 Split Jerk ]
    1x [ 2 Front Squats + 1 Split Jerk ]
    1x [ 2 Front Squats + 1 Split Jerk ]

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

    B,
    Teams of 2 - 10 rounds for time of:
    3 Power Snatches@84/57kg
    9 Box Jumps@75/60cm
    27 Double Unders

    Complete in teams of 2. Alternate rounds with your partner in an "I go, you go" format till you complete 10 full rounds (5 each)

    C,
    3 rounds for quality of:
    7 L/7 R Skater Squats
    Weighted Wall Sit, pick load, 20 secs
    20 L/20 R Lying Leg Raises

    Weighted Wall Sit- hold med ball between knees

    Rest as needed between rounds.

  • Raise the Roof Workout

    Team of 4
    9-15-21-21-15-9
    Sync OHS
    Sync double db snatch 22,5/15
    HSPU total
    Do in pairs - other pair max cal row+ski

    Team of 3
    6 rounds FT
    12 sync ohs
    12 sync double db snatch
    12 hspu total
    One at rower each round - total 240 cal

  • Muscle & Power, AV2 Strength

    Deadlift on a plate 5x5 reps

  • 12.12.2023 Deadlift Strength

    Deadlift

    Build to a heavy set of 8 (H8) @ RPE 8 / 2 RIR (72-78%1RM)
    +
    2 x 8 @ 90%H8