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

  • Monday Warm up Workout

    Warm Up
    3 sets
    1:00 cardio (add speed each round)
    10+10 banded monster wal
    10 banded hip bridges
    10-15 band pull aparts / Ring Rows
    5 inch worm with push up
    5 wall squats
    3 barbell snatch grip pp behind neck + 3 ohs + 3 snatch balance

  • Tuesday Cool down Workout

    Cool down
    2-3 min light cardio
    1 min russian baby strech
    10+10 shoulder rolls forward/backwards
    10+10 arm swings forward/backwards

  • Monday Cool down Workout

    Cool down
    2-3 min light cardio
    2+2 min low back / side smash with roller
    1+1 min leg across body strech
    1+1 min forearm streching
    1+1 min pigeon pose strech

  • Tuesday Warm up Workout

    Warm up
    2 rounds
    1:00 Row
    1:00 ski
    3+3 lunge elbow to floor strech
    3 inch worm with push up
    10 scap pull ups + 5 kipping + 10 ring row
    :30 HS HOLD

    then we do 2-3 sets of
    :15 Active Bar Hang
    5 Scap pull ups + 4 kip to swings + 3 strict/jumping pull ups
    :15 Ring Support Hold
    5 inch worm with push up

  • ABS away Workout

    5rfq
    10 pike compressions
    10 Evil wheels
    Rest as needed between rounds
    Scale exercise as needed

  • WARMUP Workout

    3 rounds:
    200m row/ski
    1min banded monster walk (back&fort, side to side- glute prep!)
    8 front squats (barbell)
    8 good mornings (barbell)
    20s hollow hold
    20s arch hold

  • MAYFLY PRO TRACK Workout

    A,
    Split Stance Good Morning 16-16-16

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

    3x8 L/8 R

    B,
    2 rounds for time of:
    50/45 Assault Bike Calories
    40 Burpees
    30 Goblet Alternating Reverse Lunges @32/24kg

    Goal: sub 18 mins

    C,
    Tabata Shuttle Sprint, 10 m
    Tabata Prowler Push, @40/30kg

    The Tabata interval is 20 secs of work followed
    by 10 secs of rest for 8 intervals.
    Tabata score is the total distance performed in all of the intervals.

    Shuttle Sprints- 5 m down, 5 m back

  • Main site Monday 200608 Workout

    Complete as many rounds as possible in 25 minutes of

    ♀ 45 lb. ♂ 65 lb.

    Share your at-home modifications and rounds completed in comments.

  • Back squat 4 x 5 reps Strength

    Back squat 4 x 5reps
    Start @65%, small increase each set
    * Rest 2min between sets

  • Wednesday Warm up Workout

    Warm Up
    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then 3 sets of :
    1:00 row or air bike
    50 single unders
    7 GTOH with plate
    14 Plate hops
    3 squat cleans, starting with empty barbell and adding weight each round close to workout weight.
    4 burpees
    Workout Prep
    2 squat cleans @wod weight
    4 bar facing burpees
    18 double unders