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

  • Isan Jooga Workout

    ๐ŸคŽ โ™ก๐Ÿ’œ โ™ก๐Ÿฉตโ™ก ๐Ÿ’™

  • MAYFLY PRO TRACK Workout

    A,
    Back Squat
    1x3 @ 70%
    1x3 @ 80%
    1x3+ @ 90%
    Final set is an AMRAP

    B,
    4 rounds, each round for time, of:
    Row, 500 m
    25 Wall Balls @9/6kg
    Rest 2 mins between each round.
    Goal: Sub 3 min/round

    C,
    3 rounds for quality of:
    10 Rower Walk Outs
    Plank Jack, 20 secs
    10 Rower Pikes
    Lateral Med Ball Toss, pick load, L 20 secs/R 20 secs
    5 L/5 R Side Plank Reach Throughs
    Slam Ball, pick load, 20 secs
    Rest as needed between each set or cruise through.

  • OPTIONAL ACCESSORY Workout

    2-4rounds:

    5 high box jump
    30-60s hs hold

  • VAHVIN Strength

    Maastaveto 1,5 toistoa 7-5-3 V1-2
    Sรคkkiladder 4 sรคkkiรค nousevalla painolla X2

  • Double AMRAP Workout

    2 x 10min amrap

    A)
    40m sled push
    80m farmers walk

    Rest 3 min

    B)
    250m row
    8 burpee over rower

    R5JC

  • Capacity workout Workout

    ๐—Ÿ๐—ฒ๐˜ƒ๐—ฒ๐—น ๐Ÿฏ:
    Every 3 min in 18 min for max Cal: (3 sets each)
    1, For max Cal:
    15 Double Dumbbell Snatches 2*22.5/15 kg (50/35 lbs)
    Max Cal Ski Erg

    2, For max Cal:
    30 m Handstand Walk (4*7.5m) (4*25 feet)
    Max Cal Row

    ๐—Ÿ๐—ฒ๐˜ƒ๐—ฒ๐—น ๐Ÿฎ:
    Every 3 min in 18 min for max Cal: (3 sets each)
    1, For max Cal:
    12 Double Dumbbell Snatches 2*15/10 kg (35/20 lbs)
    Max Cal Ski Erg

    2, For max Cal:
    15 m Handstand Walk (2*7.5m) (2*25 feet)
    Max Cal Row

    ๐—Ÿ๐—ฒ๐˜ƒ๐—ฒ๐—น ๐Ÿญ:
    Every 3 min in 18 min for max Cal: (3 sets each)
    1, For max Cal:
    12 Single Dumbbell Snatches 1*15/10 kg (35/20 lbs)
    Max Cal Ski Erg

    2, For max Cal:
    3 Wall Walks
    Max Cal Row

  • Medium Strength

    A: Seated hamstring curls 3set
    B: Seated leg press 3x5
    C: Bench press 3x1
    D: Close grip lat pull Downs 3set
    E: Dips 1xMax
    F: Biceps curls 3set

  • Shoulder press 1x9 Strength

    Shoulder press 1x9

  • 30.7.2024 Press & Row. (Basic & Prep ) Workout

    Alternate B1 / B2

    B1. DB bench press โ€“ 4 x 8-12 @ 2/2/1-2/1 RIR,, Rest 1:00 before B2
    B2. Inverted Row โ€“ 4 x 8-12 @ 2/2/1-2/1 RIR,, Rest 2:00 before B1

  • WOD, accessory Workout

    3 sets for quality:
    DB pull overs x 8-12 (slow & controlled)
    med ball russian twists 12-15 (per side)