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

  • MAYFLY PRO TRACK Workout

    A,
    Clean & Jerk 3-3-3-3

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

    B,
    For time:
    50 Dumbbell Burpee + Power Clean + Push Press @22,5/15kgx2

    Every 1 min (starting at 0:00) complete:
    3 Ring Muscle-ups

    Goal: sub 12 mins

    C,
    3 rounds for quality of:
    10 Strict Toes-to-bars
    10 Seated Barbell Good Mornings, pick load
    Barbell Back Rack Hold, pick load, 20 secs
    Rest 1:30

    7-10 Strict Toes-to-bars
    Seated Barbell Good Mornings- moderate load
    Barbell Back Rack Holds- heavy load, try close to your 1RM Back Squat

  • 2/4/21 Workout

    Warm up(10)
    3rds
    20 jax
    10 heel grab
    5 plyo

    Optional(8)
    E.M.O.M 8-strength/core

    Even-5 hang clean and jerks or goblet squats w/dumbbells/barbell/sand bag(moderate weight)

    Odd-5 body saws

    WRK(27)
    WRK 7:00 REST 2:00 x3
    20 single arm dumbbell hang to overhead
    40 heavy jump rope/jump rope
    20 floor bridged tricep extension
    40 heavy jump rope/jump rope
    20 breakdancers
    40 heavy jump rope/jump rope
    200m run

    Finisher
    50 double crunch
    1:00 butterfly stretch

    See link for breakdancer demo and bodysaw

  • Ninjat 14-16v WOD Workout

    6 x E2MOM

    3 x man maker (2x35-50lbs)
    5 x deadlift (aloita n. 60-70%, lisää painoa joka kierroksella
    10-12x toes to bar

    (yhteensä 18 min)

  • 30.4.2020 Workout

    Loikka&Veto

    Lämmittely hölkkää tai reipasta kävelyä 15 minuuttia.

    30 sekunnin venytykset: pakara, pohkeet, takareisi, etureisi

    7 x Viisloikka. Lepo 2:00

    5 x 3 pudotus hyppy. Lepo 1:30

    5 x 20m spurtti. Lepo 2:00

    Loppuverryttely 10 minuuttia, kävelyä tai hölkkää.

  • Main site Tuesday 200421 Workout

    24-21-18-15-12-9-6-3 reps for time of

    ♀ 14-lb. ball ♂ 20-lb. ball

    If at home, modify with a jug or other heavy object. Share your at-home modifications and time in comments.

  • WOD 01/06/20 Workout

    FOR TIME:
    *20-18-16-14-12-10-8-6-4 double dumbbell Squat clean 2x 22.5/15 15/10
    *4-6-8-10-12-14-16-18-20
    Kb american swing 32/24 24/16

  • DB snatches and wall walks Workout

    12 Min amrap

    • 12 Alt snatches 1x17.5kg DB
    • 2 Wall Walks

  • Bench press 4x5 Strength

    A: Bench press 4x5 @77,5% amrap sista setet
    B: spoto press 6x1 @60%
    C1: Lat pull downs 4x8
    C2: Seated Shoulder press 4x5

  • Upper deck Workout

    A.
    5x
    8 Bench press
    8 Strict dip

    B.
    4 Sets:
    9 HSPU
    9 Chin-up
    9 Strict dip

    C.
    3x
    8-10 incline DB bench press
    ”21’s” bicep curl

    D.
    Tabata:
    Banded bicep curl/skullcrusher

  • EASYWOD 18012020 Strength

    Kyykkytekniikka

    Valakyykky tekniikka, 3 x 5