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

  • Cleans & Row/Medball Clean/Hollow rock/Clean Workout

    SWOD
    10min EMOM
    1 Power clean
    1 Hang power clean
    1 HSPU

    Worked up to and stuck w/ 185#

    2rds, 2min each station
    Row (cal)
    Medball clean wall balls
    Hollow rock
    Power clean triples using weight from SWOD
    111 total reps

  • Ski 30min with c2bike Workout

    Ski 30min (basic condition pace)
    Every 4min/starting at 0.00 c2bike-standingx20sec sprint (90%)

    -Result skierg meters

  • Linda - with Full Squat Cleans Workout

    DL 1.5 BW (205 lbs)
    Bench Press BW (135 lbs)
    Cleans .75 BW (Full Squat Cleans) (100 lbs)
    This was the first time I did Linda doing full squat cleans not hang power cleans
    MUCH harder
    I was floored after this one. I went out kind of slow and steady, but this one caught up to me faster than I would have thought.
    I did all DL and Bench sets unbroken.
    Cleans I did like this:
    10 (4,4,2), 9 (4,3,2), 8 (3,3,2), 7 (3,2,2), 6 (4,2), 5 (3,2), 4 all unbroken from here on down.
    Funny I was actually cramping and tight in my calves.
    GREAT workout and I was prretty zapped after this. I stretched for a while, went home and tried to relax, eat a good dinner, shower and relax. Woke up early and did some scrapping of the closet.

  • 6/29/20 Workout

    Warm up(10)
    10 jax
    10 heels to rear
    10 single leg deadlift
    10 reverse lunge
    10 plank taps
    10 lunge
    10 spiderman
    100m run
    :30 pigeon

    WRK(20)
    WRK 4:00 REST 1:00 x4
    6 burpees
    12 db/bb hang to overhead
    24 jump rope/hvy rope/double unders

    Finisher
    50 double crunch
    1:00 hamstring stretch

  • MONDAY 220425 Workout

    Complete as many rounds as possible in 12 minutes of:

  • IRON1 Workout

    EMOM10
    -5 pull-ups
    -10 push-ups

    *as heavy/ hard as possible!

  • Rest day Workout

    Rest day
    JH 30 min

  • AMRAP9 Workout

    AMRAP9

    10 V-ups
    10 walk out
    10 heel touches
    10 plank steps
    10 Leg lifts

  • 10-12-11 - Box Jumps, Push-ups, Air Squats, Sit-ups, Double Unders Workout

    3 Box Jump on the Minute for 8 Minutes

    Choose a height that allows for maximal power on each rep; these are not max effort attempts. Score heigth.

    5-10 minutes Rest Then:

    5 rounds for time of:

    Hold breath 0:30-1:00

    15 Push ups

    15 Air Squats

    15 Sit ups

    15 Double Unders

    Scaling: If unable to hold breath for a complete interval (0:30, for example) then use as few sets as possible to reach desired length of time (for example, 3 sets of 0:10 to reach 0:30).

    Subtract breath-holding time from total workout time.

    I am so so so close to finally getting DUs. Soon. Soon.

  • MAYFLY PRO TRACK Workout

    A,
    Back squat Week 1 Cycle 2
    1x5@ 65% of training max
    1x5@75%
    1x5+ AMRAP @85%

    Week 3
    Press
    Find your 1 RM for the day
    Notes: Goal is to increse weight from last week by 2,5-5kg

    B,
    Accessory LIfts
    Seated DB Press: 2 x 15
    Tricep Push Down: 2 x 10
    Barbell Row: 2 x 10
    Goal is to add weight or reps to each movement from last week.

    C,
    "Marco"
    3 Rounds
    21 Pull Up
    15 HSPU
    9 Thrusters @61/43kg
    Goal: Sub 11 min

    D,
    Carries/Holds
    Tabata D-ball Bearhug Hold: 8 rounds of :20 sec of work/:10 sec of rest