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

  • IAMCHALLENGE 2023 - MEN - #21 Workout

    Bonus Cardio Party

    Zone2 Cardio - 10 sets
    3:00 Bike
    1:00 Burpee
    1:00 Situps
    1:00 Lunges

  • 23.8.2022 Basic Workout

    3 RFT:

    150m Run
    20 Box Step Overs
    20 Hang DB Snatch

  • Active recovery option 1 Workout

    Each for time:
    Run 1000 m
    Run 900 m
    Run 800 m
    Run 700 m
    Run 600 m
    Run 500 m
    Run 400 m
    Run 300 m
    Run 200 m
    Run 100 m

    Rest 1 min between efforts.

    Athlete Instructions
    Athlete Notes
    The aim is to have your effort increase slightly as the distance decreases. You can complete the same workout on any Concept 2 machine. Just double the distance on the Bike Erg.

  • MAYFLY PRO TRACK Workout

    A,
    Single Leg Romanian Deadlift 5-5-5-5-5

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

    B,
    2 rounds for max reps of:
    max rep Barbell Movements, 43/30kg, 5 mins
    max rep Bike Calories, 3 mins
    Rest 2 mins

    Constant Movement with a 43/30kg barbell. You can choose any movement you want, any variation but the bar can not rest on the floor or at the hang, shoulders, or overhead for any more than :03 seconds. Get creative and have fun with this. You can make up your own complex beforehand or choose your own adventure as you go.

    C,
    3 rounds for quality of:
    5 ATYTs
    5 L/5 R Side Plank + External Rotations, pick load
    Plank-up, 20 secs

  • Never say never Workout

    200 du
    20 kbs (24kg)
    10 hspu
    150 du
    20 kbs
    10 hspu
    100 du
    20 kbs
    10 hspu
    50 du
    20 kbs
    10 hspu

  • Kettlebell Workout

    A) EMOM 12 mins
    Min 1: double KB front rack march
    Min 2: hollow body hold
    Min 3: goblet wall sit w/ pulse
    Min 4: arch hold

    B) AMRAP 4 mins x 3 sets
    8/6 calories bike/row/ski
    4 cleans
    4 lunges (2/2)
    4 push presses
    -rest 1 min between sets-

    Rx: 24/16 kg
    Goal: 2+ rounds each set

  • OHS Smolov Week 10 Day 3 Strength

    1 x 3 (65%)
    1 x 3 (75%)
    1 x 4 (85%)
    4 x 5 (90%)

    Percentage from 1RM

  • Friday 15th February Workout

    Friday
    Fran Re-test!!!!

    Nothing else to say !

  • Conditioning Workout

    Partner WOD

    A,
    Partner 1 starts with Odd min, partner 2 with even min!

    EMOM 12 ( 45”ON/15” OFF)
    Odd min: 10 Double KB russian swing + AMRAP thruster @20/12kg
    Even min: 10 T2b + AMRAP target burpee
    Score total reps of thruster+burpee/team

    2 mins REST

    EMOM 10 ( 45”ON/15” OFF)
    Odd min : 8 double KB snatch + AMRAP Du
    Even min : 8 box jump + amrap air squat on top
    Score: total reps of squat and Du/team

    2 mins rest

    EMOM 8 mins ( 45”ON/15”OFF)
    Odd : 8 push up + amrap Kb renegade row
    Even : 8 V-up + amrap jumping lunges
    Score: total reps of ren. Row and lunges/team

  • Keskiviikko 21.12.22. Workout

    Rest Day, active recovery and mobility.