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

  • Muscle & Power, AV2 Strength

    Banded deadlift 15-12-9 reps

  • Metcon Workout

    3 Rounds

    25 Wall Balls
    50yrd sled push 40lbs

  • MAYFLY PRO TRACK Workout

    A,
    Romanian Deadlift 1x5

    Use the heaviest weight you can for the set.

    Build up to a heavy set of 5 in 15 mins.

    B,
    For time:
    21-18-15-12-9-6-3 reps of:
    Toes-to-bar
    Kettlebell Swing, 70/53 lbs
    -- then --
    84 Bike Erg Calories

    Goal: sub 17 mins

    C,
    For distance:
    Run: 1x 24 mins

    Complete as:
    3 mins- easy
    3 mins- moderate
    3 mins- hard
    5 mins- easy
    5 mins- moderate
    5 mins- hard

  • FUNCTIONAL 5.5.2021 Workout

    AMRAP 15
    10 DB/KB snatch (5/ side)
    300m run
    10 DB/KB push press (5/side)

  • CrossFit Workout

    A,
    Floor Press in Bridge

    9 x 3 @ 50-60%, every 60s.
    - These are SPEED reps
    - Change Grip every 3 sets ie. close, medium, and wide grip.

    B,
    For time;
    30 Chest to Bar Pull-ups
    40 Burpees
    50 Wall Balls @9/6kg
    60 (total) Renegade Rows @22,5/15kg

    Rx+: 15/10 Bar Muscle-ups in place of Pull-ups
    TIME CAP = 12:00

  • Kotitreeni WOD Workout

    4-6rds
    10x push up
    15x V-up (one-leg)
    20x jumping air squats
    rest as needed between
    don´t rush, do as strenght wod

  • WOD Workout

    OPEN 13.4
    Complete as many reps as possible in 7 minutes following the rep scheme below:

    3-6-9-12-15…
    Clean and Jerk @61/43kg
    This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

    Extra: Banded Y-T-A-T: 3 x 10. Rest 60s.
    - Y-T-A-T = 1 rep

  • Work Out Day 1 Devansh Workout

    Day 1
    Part A - 4 rounds
    Split squat holds - weighted - (30sec) each leg
    Single Leg Dead Lift - weighted - 10 each leg
    Bench Press - dumbelles - 15 reps
    Banded high knees - 30 sec
    Plank 30 sec

    Part B - 4 rounds
    Band monster walk - 15 each leg
    Sprinter hip thrust - 12 each leg
    Bent over rows - weighted - 12
    Kneelinig wood chops - 15 each side

    Part C - 2 rounds
    1 km sprint on treadmill as fast as possible

    Alternate days can run 3 - 5 km depending on cardio fitness, steady state running on treadmill.

  • Extra Credit 16-03-2021 Workout

    • Foam Roll Lateral Hip x 60s each side
    • Active Straight Leg Raises x 60s each
    • Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • MAYFLY PRO TRACK Workout

    A,
    Record your best Snatch 1 rep max lift.

    Only include the heaviest 1 rep, do not include sets prior to it.

    Find your 1RM for the day in 20 mins.

    B,
    For time:
    15 Deadlifts @142/102kg
    15 Ring Muscle-ups
    Run, 400 m/ Row 500m
    12 Deadlifts @142/102kg
    12 Ring Muscle-ups
    Run, 400 m /Row 500m
    9 Deadlifts @142/102kg
    9 Ring Muscle-ups
    Run, 400 m/ Row 500m

    Goal: sub 14 mins

    Compare to 10/17.

    C,
    3 rounds for quality of:
    L Lateral Sled Drag, pick load, 15m
    15 Weighted Sit-ups, pick load
    R Lateral Sled Drag, pick load, 15m
    Bird Dog, L 20 secs/R 20 secs

    Rest as needed between rounds.