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

  • [hartch] Front squat, week 11, day 1 Strength

    5x60%
    3x70%
    2x80%
    2x90%
    1x95%
    1x103%

  • MAYFLY PRO TRACK Workout

    A,
    Snatch 1x2

    Use the heaviest weight you can for the set.
    Find a heavy set of 2 for the day within 20 min.

    B,
    Overhead Squat 3-3-3-3-3

    Use the heaviest weight you can for each set.
    Rest as needed between sets.
    Find a heavy set of 3 within 5 sets.

    Try to improve weight from last week.

    C,
    For time:
    Row, 5 km

    Every 3 mins complete:
    10 Wall Balls, 9/6kg

    Athlete Instructions
    Athlete Instructions
    Don't exceed more than 12 rounds.

    Goal: Sub 30 min

    D,
    For quality:
    50 Band Pull Aparts
    50 Band Face Pulls
    50 Behind-the-Neck Band Press

    Complete in as few sets as possible using a mini band.

  • MAYFLY PRO TRACK Workout

    A,
    Bench Press 5-5-5

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

    B,
    Complete as many rounds as possible in 20 mins of:
    10 Push Press, 52/35kg
    10 Kettlebell USA Swings, 24/16kg
    10 Box Jumps, 60/50cm

    Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

    Goal
    Just get it done.

    C,
    3 rounds for quality of:
    8 Alternating Strict Single Leg Crossbody Toes-to-bars
    Banded Suitcase Carry, pick load, L 15m/R 15m

  • WOD Workout

    For time
    Run 800m
    50 burpee box jumps
    Run 800m

    • sub 1000m row

  • 23.12.2022 GHD Benchmark Workout

    For time:

    100 GHDSU

    TC 7

  • 12.12.2022 Hang Squat Snatch Strength

    On The 2:30 x 6 Sets:

    Set 1 : 3 Reps @ 63%
    Set 2 : 3 Reps @ 73%
    Set 3 : 2 Reps @ 78%
    Set 4 : 1 Rep @ 83%
    Set 5 : 1 Rep @ 86%
    Set 6 : Heavy Single Attemp

  • BASIC WOD: Mobility flow(overall) Workout

    6x8min (48min)
    1.) Upper body
    
• 10 crab extension
    
• 5 downdog+cobra+scorpion

    • 5+5 wall lunge rotation
    
• 10 banded pull apart

    2.) Core work
    
• 10+10 hollowrock+superman
    
• 5+5+5 cat&cow + side to side

    • 10 plank hold rotation

    3.) Lower body
    
• 10m dragon walk/ cossack walk
    
• 10 90&90 switches + hip open
    
• 5+5 box step down

    • 5 downdog+ pigeon

  • 23.12.2022 Warmup Workout

    1:00 Banded Hip Flexor Stretch ( Each )
    1:00 Front Rack Stretch
    1:00 Banded Lat Stretch ( each )
    1:00 Squat Hold

  • 24.12.2022 Handstand Walk Workout

    For time:

    100m

    TC 10

  • 24.12.2022 Warmup Workout

    30s Pass Trough
    30s Around Worlds ( Right )
    30s Around Worlds ( Left )
    1:00 Lat Stretch ( Each )
    5 x 20 sec Free HS Hold Practice