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

  • Cheese pizza Workout

    10min AMRAP
    100m run (add 100m each round)
    8 ring push ups
    12 TTB
    16 box jumps

  • HS Skill Work Workout

    3 sets:
    HS-walk
    - 5 tries / set
    - Rest as needed
    —————————————————————
    3 sets:
    10 HS Shoulder Shrugs
    - Rest as needed
    —————————————————————
    3 sets:
    Max reps Elbow Taps / Shoulder Taps
    - Rest as needed
    - Goal 20 taps (1=1)
    —————————————————————
    3 sets:
    Head Stand
    - Max hold, as straight and tight as possible

  • Hard routine + strength Workout

    160 min
    Warm up for 10 min

    1.WL
    Every 20 s. for 20 lifts:
    Clean
    - 55 kg

    2.Metcon
    5 rounds 3 min on/1 min off:
    Tough set of UB Bar muscle ups - 4, 4, 4, 5, 5
    7 OHS 60/40 kg > 35 kg
    14 Box jumps
    Max effort Row for meters
    Reps: 240, 278, 283, 280, 314

    3.Strength accessory
    A. Strict pull ups 4x10
    - 2x10 + 2x10 with blue band

    B. 4 sets:
    10 shoulder press 20 lbs
    8+8 single arm DB row 45 lbs

    C. 3 sets:
    15 side lat raise 10 lbs
    21 bicep curls 15 kg

    D. EMOM12
    1) 10 strait leg DB DL 45 lbs
    2) 8+8 bulgarian split squat 25 lbs
    3) 10 hamstring curls 5 kg
    4) Rest

    E. 3 sets:
    8+8 bicep curls with pause 20 lbs
    15 KB heel elevated goblet squats 20 kg

  • Weightlifting Workout

    A:
    Halt clean pull + halt power clean 5x2+1 @easy weight

    B:
    Power clean + push press + push jerk 5x1 @moderate push press weight

  • Ultimate 8 Workout

    8 rounds
    8 Box over burpee
    8 Wighted Ab mat
    8 wall ball
    10 Cal ski/row

  • 23.4.2022 Workout

    5 x AMRAP 1

    Max Rope Climbs

    Rest 2 min.

  • Bench Pekial Döpsi Strength

    Thrusters E1,5 x5
    5-5-5-3-3

    Benchpress E1,5 x6
    5-5-3-3-1-1

    EMOM floorbench/bent over BB row
    1) floorbench 6-8reps
    2) BOBBR 6-8reps

  • Warm up and strength Strength

    2:00 easy bike row or run
    10 good mornings
    10 empty barbell deadlifts

    Deadlifts
    E2MOM x 5
    10 reps @ 65% 1RM

  • MAYFLY PRO TRACK Workout

    A,
    Bench Press 1-1-1-1-1

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

    Find a 1RM for the day.
    --then--
    4x 1 within 15% of 1RM

    B,
    As many reps as possible in 12 mins of:
    Deadlift, 102/70kg
    Row Calorie
    Box Jump Over, 75/60cm

    Complete in teams of 3. Rotate through exercises as often or little as you like.

    C,
    3 rounds for quality of:
    10 L/10 R Banded External Shoulder Rotations
    5 L/5 R Tempo Single Arm Kettlebell Press, pick load
    Tempo Single Arm Kettlebell Press- 3 secs up and down

    Rest as needed between rounds.

  • Front squat 5.0 Strength

    4x5 Front squat