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

  • Main site Friday 240517 Workout

    Every minute on the minute for as long as possible

    • 3 burpees
    • 7 chest-to-bar pull-ups
    • 11 wall-ball shots

    ♀ 14-lb ball to a 9-foot target
    ♂ 20-lb ball to a 10-foot target

    Your workout is over when you fail to complete the work within the minute or at the 15-minute mark.

  • GENERAL STRENGTH 4 Strength

    500m row
    3x
    5 plyo push up
    7 BB bent over row
    5 1 arm db sots press e/s

    BENCH PRESS

    5 x 5
    @ 85-87.5%
    Rest as needed

  • Bench Press Strength

    Bench press core lift
    Conduct stretching and warm up moves for 3-5 minutes
    Warm up with 2 sets of 10 reps of pushups
    Warm up with 1 set empty barbell 10 reps
    Warm up with 2 sets of 5 reps warm up weight to prepare for opening weight.
    Bench Press
    Warm up/ build up sets as needed
    5 repetitions at 75% of Weight*
    3 repetitions at 85% of Weight*
    Max repetitions at 95% of Weight*
    *Weight based on Coach/Cadre recommendation

  • AMRAP Workout

    AMRAP 15

    15 Med Ball Cleans 12/9
    20 Push Press 52/35kg
    25 m farmers carry 32/25kg

  • Gymnastics EMOM #masu Workout

    EMOM15

    1) Pull-ups
    2) HSPU
    3) Ring dip

  • Midline taser? Workout

    3 rounds, each round for time, of:
    4 Rope Climbs
    12 Burpee Box Jump Overs, 24/20 in
    36 GHD Sit-ups
    -if don't have proper climbing tech, practice the leg lock. see the video

  • 9.3.2023 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • MAYFLY PRO TRACK Workout

    A,
    Good Morning 5-5-3-3-3

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

    B,
    Every 1 min for 10 mins, alternating between:
    10 Clusters, 43/30kg
    1x [ 5 Ring Muscle-ups + 30 Double Unders ]

    C,
    3 rounds for quality of:
    Bottoms-up Kettlebell Carry, pick load, L 7,5m/R 7,5m
    5 L/5 R Side Plank Reach Throughs

  • Jobbpump 1 Workout

    A1: Push ups 4x10
    A2: Straight bar biceps curls 4x6
    B: DB powell raise 3x10/arm

  • Weightlifting - Snatch Strength

    1) Squat Snatch+OHS -1+1x3/70-75%
    2) Squat Snatchx2rep/70-75%
    3) Squat Snatchx3rep/70-75%
    4) Supersetx3
    A)Banded Pause OHSx3
    B)Snatch Deadlift (+Shrug)x3