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

  • Weighted sit-ups Strength

    Päivän tuloksen merkintä

  • Gymnastics + strength + conditioning Workout

    165 min
    Warm up for 20 min

    1.BMU
    A. Drills
    B. E2MOM x 7: 3 BMU

    2.Strength
    A. EMOM12
    1) 4 Pause Front squat - 57.5 kg
    2) 8 TNG push press - 40 kg
    3) Rest

    B. 3 supersets:
    5 Heavy sumo deadlift - 80 kg
    75 s. Wall facing HS hold - 45+30 s.
    90 s. rest

    3.Conditioning
    3 rounds for time:
    40 cal Ski
    20 Toes to bar
    5 D-ball over shoulder - 22.5 kg
    10 Burpee box jump overs
    Time: 19.33 (6.40, 6.40, 6.13)
    HR 170/183

    4.Accessory
    3 sets:
    8+8 DB press - 13.5 kg
    8+8 bicep curl - 11.5 kg
    10 side lateral raise - 4.5 kg
    8 STTB

    5.Mobility

  • B5. Front squat Workout

    3 x 3 @ 71-76%

  • METCON Workout

    3000 m of:
    Row @ max effort

  • Soul Crusher (Speed and Quickness Workout

    Warmup
    2:00 air bike
    10x crab walk
    10x monster walk
    10x side plank clam shell
    10x single leg hip bridge per side
    10x external shoulder rotation
    10x internal shoulder rotation
    10x banded pull aparts
    10x banded underhand pull aparts

    Speed and Quickness
    5 RFT
    -50/40/30/20/10 cal air bike sprints
    -10x up and over 24” box jump
    -10x medball over/unders
    -10x rotational hammer swings
    -10x break fall/combat getups
    -10x transverse band pulls per side
    Rest :30 between rounds. First round air bike is 50 cal, second is 40 cal, etc.

    Finisher
    -6x 100m sprints

    Core
    Chipper
    -50x reverse hypers
    -50x sit-ups
    -50x back extensions
    -25x per side banded transverse twists

  • MAYFLY PRO TRACK Workout

    A,
    Every 4 mins for 20 mins do:
    5 Deadlifts, 70% 1RM
    10 Strict Pull-ups / 3-5 strict Ring MU
    15 Wall Balls 6/4kg to 4m height

    B,
    For quality:
    Go Outside
    60 mins of low intensity effort of your choice. Ride a bike, go for an easy jog, hike, ruck, or even swim. Just choose something outdoors.

  • SKILL Workout

    Ring MU skill

    E2MOM 5 rounds
    1-3 Ring MU
    8-12 burpee

  • hang clean 3rm Strength

    hang power clean 3rm

  • 1 x 4 x 4 Workout

    1min 4machine 4round
    1. Skierg
    2. Row
    3. Air runner
    4. Assault bike

  • Body Armor Workout

    3 Supersets:
    Max Reps Barbell Bench (60/40kg)
    50m Sandback carry
    Rest 2:00 between sets.