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

  • Back squat amrap Strength

    Back squat amrap @80%
    +
    Snatch pull 5x2

  • MAYFLY PRO TRACK Workout

    A,
    5 rounds for quality of:
    Zercher Carry, pick load, 15m
    5 Sandbag Squat Cleans, pick load

    B,
    Teams of 2 - for time:
    Partner A:
    Burpee Broad Jump, 200 m
    Partner B:
    max reps Hang Power Cleans, 70/47kg

    Hang Power Cleans- edit in the total number of reps completed as a team

    Complete in teams of 2. Switch as often as you like.

    Goal: Just get it done

    C,
    3 rounds for quality of:
    10 Landmine Rotations, pick load
    GHD Parallel Hold, 30 secs

  • 5 rounds row+wb+pullup Workout

    5 rounds for time
    20 cal row
    20 wb
    10 pullup

  • Flagdag 2021 Workout

    Buyin: 1000m run

    9 rounds
    5 pushups
    9 hand release burpees
    21 walking lunges

    Buyout: 1000m run

  • WOD 22/08/22 Workout

  • MAYFLY PRO TRACK Workout

    A,
    Banded Back Squat 3-3-3-3-3
    Moderate to heavy weight bands just to change things up. Regardless, make sure the set up you have keeps band tension at the bottom of the squat.
    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    B,
    Complete as many rounds as possible in 10 mins of:
    10 Landmine Squats, 34/25kg
    10 Toes-to-bars
    10 L/10 R Landmine Deadlifts, 34/25kg
    100 Single Unders

    Goal: 4+ Rounds

    C,
    4 rounds for quality of:
    10 L/10 R Landmine Muscle Snatches, pick load
    Lateral Raise Hold, pick load, 20 secs

  • Weightlifting + strength Strength

    125 min

    1.WL
    Clean - 8-12 x 1-2 @ 65 % + 1 RM
    - 2 x 47.5-60
    - 1 x 62.5-67.5

    2.Strength
    - Back squat
    4x6x65
    - Trap bar DL
    - Leg press
    - Hip thrust
    3x12x60
    - Rear kick
    - Hamstrings
    - Abduction

  • "ADAM BROWN" (HERO WOD) Workout

    2 Rounds For Time:
    24 Deadlifts 134/93kg (295/205 lb)
    24 Box Jumps 60/50cm (24/20 in)
    24 Wall Ball Shots 9/6kg (20/14 lb)
    24 Bench Presses 88/57kg (195/125 lb)
    24 Box Jumps
    24 Wall Ball shots
    24 Cleans 66/45kg (145/100 lb)

    Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed Mileitants.

    He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

    The "AdamBrown" Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, August 20, 2010 (100810).

  • Shoulder S-301 Workout

    16 min EMOM:
    25 DU
    20 KB swing (American)
    15 cal SkiErg
    10 strict press

    Choose weights that allows for unbroken but heavy sets. E.g 20/16 kg swings, 30/20 kg on the barbell.

  • Voimaa ja kuntoutusta 5x5 Strength

    Wups
    Fysioterapialiikkeet + availut

    Boxihypyt
    5x3 polvilta syväkyykkyyn ja korkealle boxille räjähtävästi

    E3mins x 5
    5 Deadlifts (70-75%)

    E2mins x 3
    8-10 barbell bent over row

    Core, 3rnds
    8+8 pallof press (3s hold)
    15 hollow rock

    Palautukset sarjojen niinkun on tarve