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

  • Emom 15 höntsä Workout

    1. Air squat
    2. KBS @ 16kg
    3. Bike erg cals

  • Death by 10 DU Workout

    Death by 10 double unders every minute

    Number of completed rounds - result

  • Vamos just go Workout

    EMOM’24
    1. 30 DU
    2. 10 STOH 50kg
    3. 8 Hang squat clean 50kg
    4. Rest

  • MAYFLY PRO TRACK Workout

    A,
    Press 1 Rep

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

    Find a 1RM for the day.

    B,
    Seated Dumbbell Strict Press 15-15

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

    C,
    JM Press 10-10

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

    D,
    Tricep Press Down 10-10

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

    You can use a band for these; choke it up enough to make 10 reps very hard.

    E,
    Barbell Row 10-10

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

    Row to nipple level, keeping elbows perpendicular to your body; this will work the upper back very effectively.

    F,
    7 rounds for time of:
    6 Push Jerks @52/35kg
    9 Bar Facing Burpees
    12 Alternating Front Rack Lunges@ 52/35kg

    Weight Vest Option: If you're looking to change things up a bit, complete this workout with a set of 22,5/15kg dumbbells and wear a 9/6kg vest

    Goal: Sub 15 min

    G,
    Complete as many rounds as possible in 8 mins of:
    Kettlebell Overhead + Front Rack Carry, pick load, 15m
    15 Band Face Pulls
    Kettlebell Overhead + Front Rack Carry, pick load, 15m
    10 L/10 R Diagonal Banded Pull Aparts

    "Shoulder Maintenance"

    Easy

  • Extra Credit 18-04-2022 Workout

    Single Leg Banded Hamstring Curl: 3 x 30 each. Rest 60s
    +
    - Lizard Pose x 60s each.
    - Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Over in a flash Workout

    5 Rounds for time

    5 GTOH BB@45kg
    10 T2R
    15 Wall ball 9kg

    TC 15min

  • "Going Nowhere" Workout

    AMRAP 3:
    25 Bar-Facing Burpees
    Max Front Squats 70 / 48 kg

    Rest 3 Minutes

    AMRAP 3:
    25 Bar-Facing Burpees
    Max Front Squats 61 / 43 kg

    Rest 3 Minutes

    AMRAP 3:
    25 Bar-Facing Burpees
    Max Front Squats 52 / 38 kg

    Rest 3 Minutes

    AMRAP 3:
    25 Bar-Facing Burpees
    Max Front Squats 43 / 29 kg

  • Veto-työntö-emom20 Workout

    Emom20
    5 strict pull ups
    10 push ups

  • Kettlebell Workout

    3 rounds
    8-8 x 1 arm bent over row
    10 x pull over
    10 x diamond push-up

    3 rounds
    5-5 x snatch+press
    10 x goblet squat
    20-20 x side bend

    Wod
    Amrap 15’
    6-6 x clean
    7-7 x oh lunge
    8 x burpee

  • Running 400m intervals Workout

    4-10 x 400m
    2min /1min rest emom