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

  • Box Step Over Conditioning Workout

    For Time:
    50 Dumbbell Box Step Overs

    Dumbbells: 22.5 / 15 kg's
    Box: 24"/20"

  • Basic wod Workout

    30x OTM

    12/9cal bike
    4-10 Reverse burpee
    16-10 Box step up
    20-30Fence/stick over jump
    Rest
    Endurance

  • OHS Smolov Week 9 Day 3 Strength

    1 x 4 (65%)
    1 x 4 (70%)
    5 x 4 (80%)

    Percentage from 1RM

  • Back squat Strength

    Back squat
    10-8-8-6

  • Conditioning Workout

    In team of 2
    10 Rounds for time /YGIG/
    time cap: 40 min
    1-5 rnd:
    500 m Row
    40 Air squat
    30 KB USA swing@24/16kg
    right into
    6-10 rnd:
    500 m Row
    40 ABmat sit up
    30 KB SDLHP@24/16kg

  • Endurance WOD Workout

    For time:
    Bike 10 000 m

  • MAYFLY PRO TRACK Workout

    A,
    A single set of Strict Pull-ups for max reps.
    Add weight if you can do more than 10 consecutive reps.

    B,
    A single set of Strict Ring Dips for max reps.
    Add weight if you can do more than 10 consecutive reps.

    C,
    Every 1 min for 21 mins, alternating between:
    15/13 Row Calories
    10 Alternating Reverse Lunge Box Step-ups, 60/50cm
    Bear Crawl, 15m

    D,
    3 rounds for quality of:
    10 Prone Snow Angels
    5 WY Negatives

  • Saturday Warm up Workout

    Warm up
    Band Pull Aparts from different "points", perform total
    30-40 reps, each rep hold for 1-2 sec.

    Then with miniband (dont use too strong one)
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    2 rounds
    2:00 cardio
    10 single arm db clean&jerk alt hand from hang
    10 tempo goblet squats (2:0:20)
    1+1 db tgu
    :30 side plank hold R/L

    Then start to build for thruster weight

  • Conditioning Workout

    In team of 2
    10 Rounds for time /YGIG/
    time cap: 40 min
    1-5 rnd:
    500 m Row
    40 Air squat
    30 KB USA swing@24/16kg
    right into
    6-10 rnd:
    500 m Row
    40 ABmat sit up
    30 KB SDLHP@24/16kg

  • RestDay! Workout

    RestDay!