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

  • WOD Workout

    15'EMOM
    1: 8-10 ring row
    2: 6 dbl DB hang power clean & push press @ moderate
    3: 10 burpee

  • 21.4.2023 Big Shoulders Workout

    Seated Triceps Extension w/ DB 3 x ( 10 + 10 ) Rest 2:00

    Chest Supported Dumbbell Row 4 x 10 Rest 2:00

    Shoulder Press Behind Neck 4 x 8 Rest 2:00

    One Arm DB Shoulder Press 4 x ( 6 + 6 ) Rest 2:00

  • 21.4.2023 Grunt Work Workout

    3 Rounds For Time :

    25 GHDSU
    20 Burpees To Target ( 25 cm )
    10 Strict Ring Dips

    TC 15

  • 22.4.2023 Warmup Workout

    30s Banded Lat Stretch ( each )
    30s Banded Ankle Stretch ( each )
    30s Calf Stretch On Post ( each )
    30s Banded Pass Trough

    Row 1000m
    2 rounds :

    10 Wall Ball
    5 Kipping Pull Ups
    20 Double Unders

  • HYROX Workout

    AMRAP 34’

    500 m Run
    10 X box jump overs

    250 m Ski / Row (rotate)

    20x thrusters

    500 m Run
    20 m Sandbag lunges
    2 lengths Sled Push
    10x HRPU

    Rest 2 min

    Finisher for time:

    
14-12-10

    Ski (cals)

    BB push press

    Burpee over the bar

    Wallballs

  • 22.4.2023 Back Squat Strength

    6 Sets :

    Set 1 : 8 Back Squats @ 60%
    Set 2 : 6 Back Squats @ 65%
    Set 3 : 4 Back Squats @ 70%
    Set 4 : 8 Back Squats @ 65%
    Set 5 : 6 Back Squats @ 70%
    Set 6 : 4 Back Squats @ 75%

    Rest 1-2 min

  • Conditioning Workout

    For time with partner
    3000m/2500m row
    After every 500m complete you go I go :
    20 box jump over @60/50cm
    15/10 strict pull up / partner assisted
    5 wall walk

    Start the workout with the triplet!
    Timecap : 32 mins

  • 22.4.2023 Row conditioning Workout

    For time:

    1000m Row, Rest 1 minute
    750m Row, Rest 1 minute
    500m Row, Rest 1 minute
    250m Row, Rest 1 minute
    250m Row, Rest 1 minute
    500m Row, Rest 1 minute
    750m Row, Rest 1 minute
    1000m Row, Rest 1 minute

    TC 35

  • MAYFLY PRO TRACK Workout

    A,
    Snatch 3-3-3-3

    Use the heaviest weight you can for each set.
    Rest as needed between sets.
    Week 3

    Find your heaviest "perfect" set of 3. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

    B,
    Every 1 min for 10 mins, alternating between:
    Run, 200 m
    7 Ring Muscle-ups

    C,
    3 rounds for quality of:
    15 Banded Face Pulls
    Suitcase Carry, pick load, R 30m
    15 Banded Pull Aparts
    Suitcase Carry, pick load, L 30m
    10 Plate Front Raises, pick load
    10 L/10 R Crossbody Deadlifts, pick load

  • 21.4.2023 Warmup Workout

    800m run / 800m row

    30 Banded Pass Trough
    10 + 10 Banded Pull Apart
    1:00 + 1:00 Triceps Stretch
    0:30 Deadhang