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

  • FUNCTIONAL 18.8.2021 Workout

    3 rounds:
    10+10 one arm KB row
    30s. active hang
    -rest 1-2 min between rounds-

    3 rounds:
    15 ring row
    10 push up
    -rest 1-2 min between rounds-

  • Strength Strength

    STRENGTH
    Strict Press
    1x5 @ 40%*
    1x5 @ 50%
    1x5 @ 60%

    *Based off of 90% of Heavy 1-Rep
    **Add 5-10lb to the working weight today.

    Week 8 of 9

    (Score is Weight)

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Painnonnostoa

    Wod 7min otm
    4 Vala-askelkyykky
    4 tangon yli burpee

    Loppuvenyttelyt

  • MAYFLY PRO TRACK Workout

    A,
    2 Sumo Deadlifts, pick load

    Every 1 min for 10 mins.

    Complete with bands OR chains. Use 50% of your 1RM deadlift and focus on speed.

    B,
    3 rounds for quality of:
    Reverse Sled Drag, pick load 30m
    Wall Sit, 30 secs
    Rest 1:30

    C,
    2 Bench Press, pick load

    Every 1 min for 10 mins.

    Complete with bands OR chains. Use 50% of your 1RM and focus on speed.

    D,
    3 rounds for quality of:
    Hand Over Hand Sled Pull, pick load 15m
    Freestanding Handstand Hold, 20 secs
    Rest 1:30

    E,
    For quality:
    Banded Plank Hold, 3x 45 secs
    3x10 L/10 R Crossbody Dumbbell Deadlifts, pick load

  • Back squat Strength

    Warm up
    400m Run or 500m Row or 20 cal bike
    Into
    3 rounds
    10 air squats
    10 RKB swings

    Back squat
    E2MOM x 6
    8@ 55% of 1RM
    6@ 65%
    4@ 75%
    3@ 80%
    2@ 85%
    1@ 90%

    *if you don’t have a 1RM pick weights light enough to start with that you can build on each round. Reps should be done unbroken each round.

    To prepare for EMOM do at least 2-3 sets of 10 reps starting with an empty barbell building to 45% of 1RM

  • Recovery WOD Workout

    10 Rounds
    Min 1: 15/10 cal Row
    Min 2: 12/8 cal Bike
    Min 3: 10 DB step ups (lightweight)

    30:00 min total time

  • “Glen” Workout

    For Time:

    30 Clean and Jerks (135/95)
    1 Mile Run
    10 Rope Climbs
    1 Mile Run
    100 Burpees

    KILOS: 61/43

  • "Bubbles" Workout

    AMRAP 12:
    10 Burpees
    25 Double Unders (50 singles/ line hops)

    WARMUP
    8 Rounds
    20 Seconds Spiderman
    10 Seconds Mountain Climbers

    8 Rounds

    20 Seconds Single Unders
    10 Seconds Air Squats

  • Main site Friday 230331 Workout

    5 rounds for total reps and L-sit hold seconds of

    • Thrusters, 15 seconds
    • Rest 45 seconds
    • L-sit hold, 15 seconds
    • Rest 45 seconds

    ♀ 95 lb ♂ 135 lb

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Pull Ups 5-7 reps
    Ring Dips 7 reps
    Air Squats 15 reps
    Toes to Bar 7 reps