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

  • Partner Chipper Workout

    60 cal row
    50 t2b
    40 gtoh 60kg
    50 t2b
    60 cal row

    Split anyhow

  • Autism 2020 Workout

    AMRAP 32” :
    - 20 burpees
    - 20 power clean à 30kg (Rx a 35 )
    - 20 sit-ups
    - 54 Air Squats

  • MAYFLY PRO TRACK Workout

    A,
    1 Hang Squat Clean + 2 Front Squat + 1 Split Jerk 1-1-1-1-1

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

    5x(1+2+1)

    B,
    4 rounds for time of:
    21 Echo Bike Calories
    7 Bar Muscle-ups
    7 Hang Power Snatches @70/47kg

    Once you complete the 4 rounds, ride the bike at a moderate to strong pace till the clock hits 20 mins.

    Goal: sub 12 mins (bike at RPE 6-7/10 till 20 mins)

    C,
    Perfect Push-ups 5x8

    Rest as needed between sets.

    Add weight or band tension if this is easy. You can challenge yourself by doing these on the rings or with feet elevated for either variation if you like. Sets should be near but not to failure.

    D,
    3 rounds for quality of:
    12 Front Raises, pick load
    12 Bent Over Flies, pick load
    12 External Rotations, pick load

    Complete 2-3 rounds. Use 2.5kg plates or dumbbells.

  • Glute-Ham Raise 3x5 Strength

    Three sets of five glute-ham raises.

  • WOD 29/06/22 Workout

  • Beast Accessory Workout

    3-4 Sets:
    A. Ring Plank Hold (60-90 Seconds)
    B. 8-12 High Lateral Box Step Downs Each Leg (No Weight)
    C. 8-12 Seated Dumbbell Reverse Fly

    *Repeat from 6.11.22 

  • MAYFLY PRO TRACK Workout

    A,
    Back Squat 12-9-6

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

    RPE 8/10

    B,
    5 rounds for time of:
    Suitcase Lunge @24/16kg L 7,5m /R 7,5m
    25 Kettlebell Swings @24/16kg

    Goal: sub 12 mins

    C,
    For quality:
    3x6 Eccentric Stiff Legged Deadlifts, pick load

    Eccentric Stiff Legged Deadlifts- 6 secs lowering, regular return

    Static Lying Leg Crossover Stretch
    :90 seconds/side

    Pigeon Pose
    :60-:90 seconds/side

  • Mobility Workout

    Chasing weaknesses! Work on your weak spots!

  • MAYFLY PRO TRACK Workout

    A,
    3-Position Power Clean + Jerk 2-2-1-1-1

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

    High Hang + Hang + Floor
    2 sets of 2x(1+1+1+1)
    3 sets of 1x(1+1+1+1)

    Use 60% 1RM for the sets of 2 and 65% 1RM for the singles. Perform the jerk only after the clean from the floor.

    B,
    4 rounds for time of:
    5 Man Makers @22,5/15kg
    15 Chest-to-bar Pull-ups
    100m Farmer carry

    Goal: sub 20 mins

    C,
    3 rounds for quality of:
    10 Ring Walk Outs
    10 L/10 R Paloff Press
    10 Hip Extensions
    10 L/10 R Teapots, pick load

    Ring Walk Outs or Barbell Walk Outs
    Hip Extensions- add weight if needed

  • V-Day Slay Workout

    Partner WOD:
    100 Calorie Row
    80 Wall Balls
    60 Burpee to Bar
    40 Box Jump Over
    20 1-arm Devil Press

    ”One partner works at a time. Split reps evenly.”