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

  • 8 sets of Strength

    1 hang snatch above the knee + 1 hang snatch below the knee

  • Lätt pass Workout

    A1: SL toe raise 3xMax/ben
    A2: Evil wheels 3x10
    A3: Pike compressions 3x10
    B: Banded seated crunches 3x20

  • Main site Wednesday 200708 Workout

    Complete as many rounds as possible in 20 minutes of

    ♀ 25-lb. DBs ♂ 35-lb. DBs

    Use a single DB for the pull-ups and sit-ups and two for the squats.

  • HOME WOD 24 Workout

    WARM UP
    10min cardio
    Warm up hips and legs for 5-10min

    STRENGTH/SKILL

    3x max hold wall sit. rest 60sec between sets.

    then..
    4x30 calf raises. Rest 60 sec between sets

    WORKOUT
    Hill sprints
    1. find a hill
    2. mark aprox 60 - 70 meters. (Good runner ? then 70m)
    3. Do 4x all out effort sprints with 90sec rest between sets.
    4. Every run should be maximum of what you can do. No pacing !!

    COOL DOWN
    5 min calm breathing and foamrolling legs.

  • MAYFLY PRO TRACK Workout

    A,
    Barbell Good Morning
    3 x 10 reps
    - each set should be challenging but perfect position

    B,
    "Coffland"
    Hang from a pull-up bar for 6 minutes: Each time you drop from the bar, perform:
    800-m run
    30 push-ups
    Goal: No more than 8 drops from the bar.

    C, Pulling
    5 x 3reps heavy weighted negative pull up (10-12 sec lowering )
    30 sec rest btw reps
    2 min rest btw sets

  • Nanorosso 07.01.22 Workout

    Amrap 15
    5 ring mu
    15 wall ball da 12kg target 2.5m
    50 du
    From 15' to 23'
    Trova il massimale del complex
    Squat clean+hang squat clean+Front squat+push jerk

  • HOME WOD 22 Workout

    WARM UP
    10-15 min cardio . Get the heart rate up in any way.
    Warm up shoulders 5min. Rotate and swing to increase blood flow to shoulders.
    STRENGTH/SKILL
    Single arm tempo press 3X30
    6x 8 reps
    Use heaviest weights possible.
    Between every set do 10 push ups with feet elevated on chair or lower if needed.
    WORKOUT
    Intervalls
    4x 2min on 2min off

    during 2 min
    20 squats ( Change squat variation every round)
    10 sit ups
    20 mountain climbers
    Max reps of burpees.

    Push hard and go fast to get as many burpees as possible each round.

    COOL DOWN
    5 min calm breathing lying on back. then stretch for 5min.

  • Weighted Dip 5-4-3-2-1 Strength

    Ascending weight

  • Assult & Run Workout

    8min partner amrap
    Straight into 1600m run

    Mark your 1600m time

  • Incline Bench Press Strength

    500m ski erg
    3x
    6 prone angels
    10 hollow rock
    7 banded scan push ups

    Incline Bench Press
    ReSt as needed
    Set 1 40% x 5
    Set 2 50% x 5
    Set 3 60% x 5