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

  • 12.2.2024 Intervals Workout

    2 Intervals

    A1. 15-minute EMOM (0:45/0:15)
    1) BikeErg for calories
    2) KB clean and jerks @ 2 x 24/16kg
    3) Shuttle runs*
    4) Wall walks
    5) Rest
    * 1 shuttle run = 7.62m out + 7.62m

    A2. 15-minute EMOM (0:40/0:20)
    1) Cross-over single-unders
    2) DB shoulder to overheads @ 2 x 22.5/15kg
    3) Box jumps, 24/20″ (step down)
    4) Devils presses @ 2 x 22.5/15kg
    5) Rest

    Rest 3:00 b/t EMOMs

    Feel. Each interval should be a pace that you can maintain (barely) for the work duration, and recover to repeat your effort on short rest. Your pace/effort should be consistent from EMOM to EMOM, regardless of the movements.
    Aim to be consistent with your calories/reps on each EMOM. Break the movements you feel are not sustainable for the work duration into sets as needed to ensure you are moving steadily through this piece.

  • EASY: kb deadlift & box jump w/ partner Workout

    For time with partner - you go, I go:
    40-30-20-10
    Double kb suitcase deadlift
    Box jump

    Work 2min, rest 1 until all the reps are completed.
    TC: 15min.

  • "This Is Gonna Leave Some Scars" Workout

    For time:
    21-15-9 Devil's Presses 2x15/10kg
    21-15-9 Box Jumps 60/50cm
    42-30-18 DU

  • Weighted pull-up 6x3 Strength

    6x3 heavy weighted pull-ups, 2-3 rest between sets.

  • DL & Cal row Workout

    10DlL 125/85kg
    40cal row
    20DL 102.5/70kg
    30cal row
    30DL 85/57.5kg
    20cal row
    40DL 60/42.5kg
    10cal row

  • erg conditioning Workout

    5 rounds, 3 mins each, for max reps of:
    Ski Erg, 500/400 m
    max reps in remaining time erg Bike Calories

    Rest 3 mins between each round.

  • 25.11.2022 Skill ( Optional ) Workout

    Death By HS Walk

    Minute 1 : 3 m
    Minute 2 : 6 m
    Minute 3 : 9 m
    Minute 4 : 12 m
    ....

    Add 3m each minute until failure

  • 25.11.2022 Hello Darkness Workout

    For time

    36 Burpee Chest to Bar Pull-Ups
    63 Dumbbell Hang Snatch 32/22,5kg. Switch Arm every 5 Reps.
    3000m Bike

    ( 10 - 18 )

  • MAYFLY PRO TRACK Workout

    A,
    Complete as many rounds as possible in 9 mins of:
    10 Kettlebell USA Swings, 32/24kg
    10 Toes-to-bars
    24 Double Unders
    12 Kettlebell USA Swings,
    12 Toes-to-bars
    24 Double Unders
    14 Kettlebell USA Swings,
    14 Toes-to-bars
    24 Double Unders
    ...
    Continue adding 2 Kettlebell Swing and Toes-to-bar reps each round until time expires.

    Athlete Instructions
    Goal
    4+ Rounds

    B,
    3 rounds for quality of:
    10 Landmine Rotations
    Suitcase Carry, pick load, L 15m/R 15m
    10 L/10 R Side Plank Pulses

  • Weightlifting Workout

    A: snatch 5x1 @90-95%

    B: clean & jerk 3x1 @85-90%

    C: clean pull max