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

  • 15.11.2022 Row 2k Prep 3/3 Workout

    3 Rounds:

    1000m Row

    Rest 2 minutes between rounds

  • Accessories Workout

    5 rounds for quality:
    10 Arnold Presses, pick load
    20 Banded Face Pulls
    10 Alt. Seated DB Bicep Curls, pick load
    20 Banded Tricep Ext.
    - Rest as needed btw movements

  • Crazy Grace Workout

    30 rounds for time

    • 1 Squat clean
    • 1 S2O
    • 3 Burpee over the bar

    RX: 60kg - Scale as needed

  • OHS Smolov Week 11 Day 3 Strength

    1 x 3 (65%)
    1 x 3 (75%)
    1 x 3 (85%)
    4 x 3 (95%)

    Percentage from 1RM

  • Dead Lift Strength

    STRENGTH
    Deadlift
    1x5 @ 65%*
    1x5 @ 75%
    1x5 @ 85%

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

    Week 5 of 9

    (Score is Weight)

  • 220117 Workout

    1 deadlift
    50-m run
    2 deadlifts
    100-m run
    3 deadlifts
    150-m run
    4 deadlifts
    200-m run
    Etc.

    ♀ 83kg ♂ 125kg

  • 5/12/21 Workout

    Warm up(10)
    3rds
    10 jax
    10 hip rotations
    10 walking samson

    WRK(21)
    On the minute x7-max reps of the following, alternating every minute for seven rounds-
    jing jangs(5 yard suicide)
    squats
    sit ups

    Finisher
    50 alt leg raise
    1:00 hamstring stretch

  • Conditioning Workout

    8 total sets (4 each, alternating A&B)

    A:
    Every 4 mins
    5/5 alt. Goblet Reverse lunge + box step up @20/12kg
    50 double under / 1 min amrap DU or SU
    5/5 Kb snatch @20/12kg

    B:
    Every 4 mins
    10/10 renegade row @2x22,5/15kg
    10 push up on dumbbells
    10 dumbell Deadlift
    10 hopp over dumbbells

  • MAYFLY PRO TRACK Workout

    A,
    Push Press 8-8-8

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

    B,
    Weighted Strict Pull-up 1-ME

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

    C,
    A single set of Strict Pull-ups for max reps.

    D,
    5 rounds for time of:
    60 Double Unders
    30 Air Squats
    15 Shoulder-to-Overheads, 61/43kg
    Goal: sub 15 mins

    E,
    3 rounds for quality of:
    8 L/8 R Single Leg Deadlifts, pick load
    15 Box Hamstring Curls

  • OHS Smolov Week 9 D1 Strength

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

    Percentage from 1RM