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

    Every 5 min x 8 sets:
    15/12 cal row or ski
    10 burpees
    10 sit ups
    10 ring rows
    20 walking lunges

  • Ultimate erg Workout

    3 rounds of
    Ski
    Row
    Assault bike

    First round 7min each
    Second round 5min each
    Third round 3min each

  • Overhead squat 3 RM Strength

    3 RM ovrhead squat

  • Shoulder press week 9/16 Strength

    Week 9/16: Inverted Juggernaut Method
    Shoulder Press
    • 5 sets of 5 reps at 70% NT1RM
    • 1 set of 5+ reps at 70% NT1RM

  • MAYFLY PRO TRACK Workout

    A,
    Banded Back Box Squat 1 Rep

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

    Find a 1RM for the day.

    Strong bands.

    B,
    Deficit Deadlift 5

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

    Off of a 10cm or so box.

    Work up to a heavy set of 5.

    C,
    3 rounds for quality of:
    Sled Drag, pick load, 30m
    Rest 1 min

    D,
    Complete as many rounds as possible in 12 mins of:
    60 Double Unders
    20 Wall Balls@12/9kg
    10 Toes-to-bars

    Goal: 5+ Rounds

    E,
    3 rounds for quality of:
    Recovery Row, 1 min
    15 GHD Plate Muscle Snatches, pick load
    10 Scap Pull-ups
    20 Plate External Rotations, pick load

  • Hemma fit Workout

    A: 6x30 on/30 off jump rope
    B: Bulgarian split squat 4set
    C: 5rft
    200m run
    5 ring kte
    10 rkb swing @24kg
    20sek Wall sit
    D: SL calf raises 3x15

  • Shoulder burner Workout

    5 rounds for time (tc 20min)
    24 cal ski erg
    12 ohs 42,5kg
    6 kHSPU.
    Goal is to go UB on alle movements, take longer breaks between movements if needed.

  • Main site Wednesday 201125 Workout

    Complete as many rounds as possible in 8 minutes of

    • 10 body-weight back squats
    • 10 strict chest-to-bar pull-ups

  • BBC Weightlifting Workout

    "Heavy snatch single in 10 minutes.
    Sitten
    3 Kierrosta:
    1x74%
    1x78%
    1x82-85%
    Nostot 1:30 min välein

    Heavy C&J in 10 minutes.
    Sitten
    3 Kierrosta:
    1x74%
    1x78%
    1x82-85%
    Nostot 1:30 min välein

    Back squats 3 x 5 @67-70%. "

  • MAYFLY PRO TRACK Workout

    A,
    1x [ 2 Push Press + 1 Split Jerk ]
    1x [ 2 Push Press + 1 Split Jerk ]
    1x [ 2 Push Press + 1 Split Jerk ]
    1x [ 2 Push Press + 1 Split Jerk ]
    1x [ 2 Push Press + 1 Split Jerk ]

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

    Build up to a heavy weight for the day and accumulate a total of 5 work sets.

    B,
    Teams of 2 - for time:
    50 Box Jump Overs, 60/50cm
    70 Deadlifts, 102/70kg
    50 Box Jump Overs,
    70 Toes-to-bars
    50 Box Jump Overs,
    70 Front Squats, 70/47kg
    50 Box Jump Overs,
    70 Pull-ups

    Complete in teams of 2.

    One person works at a time. Break reps up any way you want, but you must finish one exercise before moving to the next.

    Goal: Sub 21 min

    C,
    3 rounds for quality of:
    10 L/10 R Paloff Press, pick load
    10 L/10 R Lateral Med Ball Toss, pick load
    10 Slam Balls, pick load
    Rest 1:30