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

  • Full body workout Workout

    Emom 30 min (6 rounds)

    1. 8-16 x lunges
    2. 8-12 Single arm row x 2
    3. 8-16 hip thrust
    4. 8-20 push ups
    5. 20-40 sit ups (or other core variation)

    Change rhythm in last 1-2 rounds (pause/hold, negative, pump...)

  • Main site Saturday 220514 Workout

    5 rounds for time of

    • 20 wall-ball shots
    • 10 med-ball weighted pull-ups

    ♀ 14-lb ball to 11-ft target, same ball for pull-ups
    ♂ 20-lb ball to 12-ft target, same ball for pull-ups

  • Friday 13th April Workout

    Strength: 20 mins to find a 1rm OHS

    Wod: "Randy"
    75 power snatch@35/25

  • Friday 23rd March Workout

    Wod: in a 60 min window

    1: warm up

    1A: 10 mins to practice
    Open 18.5 movements.

    1B: 15 min Emom
    1: 15 AKBS@24/16
    2: 3 BMU
    3: 15 Burpees
    4: 3 rope climbs
    5: 15 box jumps@24/20"

    1C: 10 mins to practice your weakest movement

    1D: remaining time AMRAP
    stretch/roll/bands and prepare for 18.5!

  • 30-20-10 + 30-20-10 Workout

    Echo, calories
    KBS 24/16kg
    Wallball 20/14lbs

    Rest 5min

    C2 bike, calories
    DB snatch 22,5/15kg
    Walking lunge, m 24/16kg kb’s

  • KB party Workout

    500m ski erg
    then 3x
    10 russian KB swing
    7 dbl kb z press
    20 single unders

    15 Min AMRAP

    30 GHD Sit Ups
    20 DBL KB Clean and Jerk
    110 Double Unders
    @24/16

  • Bar Muscleup volume + abs Workout

    4 rounds of
    5-10 Bar Muscleup
    +
    5 banded lowball MU
    2 Mins rest between sets

    then
    3 Rounds for quality

    20sec L-hang flutter kicks
    200m Heavy Farmers carry
    20sec L-hang flutter kicks

    Rest 2min

    L-hang flutter kicks:

  • Power Clean Strength

    Unbroken Sets For Load:
    15-12-9 Power Cleans

    Rest As Needed Between Sets.

  • Beast Accessory Workout

    3-4 Sets of 8-12 Reps:
    A. 8-12 GHD Ab Rotations
    B. 8-12 Weighted Hip Extensions
    C. 8-12 Banded Face Pulls

  • MAYFLY PRO TRACK Workout

    A,
    Bench Press 10-8-6-4-2

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

    B,
    Weighted Strict Pull-up 1-ME

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

    Build to a heavy single.
    --then--
    1x ME at 50% of heavy

    C,
    Every 1 min for 21 mins, alternating between:
    12 Alternating Dumbbell Snatches, 32/22,5kg
    15 Burpees
    18 Box Jump Overs, 60/50cm

    Complete in teams of 3. Athletes will rotate each minute.

    D,
    3 rounds for quality of:
    10 L/10 R Feet Elevated Single Leg Glute Bridges
    Hip Hinge + Lateral Raise Hold, pick load, 30 secs