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

  • A. Front Squat Workout

    On the 0:00 x 7 Sets 120 kg
    On the 1:30: 3 Reps 130
    On the 3:00: 1 Rep 140
    On the 4:30: 3 Reps
    On the 6:00: 1 Rep
    On the 7:30: 3 Reps
    On the 9:00: 1 Rep
    On the 10:30: 12 Reps 110

  • Do your homework Workout

    21-15-9
    Inverted Burpees
    50 Double Unders after each round (or 100 Single Unders)

    Directly Into...

    21-15-9
    Superman Jump Squat
    50 Double Unders after each round (or 100 Single Unders)

  • 2/21/20 Workout

    Warm up (10)
    200m run
    10 squats
    10 jax
    10 push ups
    10 heels to rear
    10 knuckle draggers
    10 mountain climbers
    10 over under
    10 pik n grass
    10 arm circles
    :30 sec samson per side

    PWR+WRK(20)
    On the 4:00 x5
    10 dumbbell curls
    10 d/a row to kickback
    10 russian kettlebell swings
    5 box jumps
    5 tucks

    Finisher
    100 flutters
    1:00 min samson stretch

  • SPCOM15102019 Workout

    A.

    Warm up
    4 round
    Rotazioni elastico 20
    10 press elastico sotto al piede
    10 overhead squat elastico
    Then
    3 round
    12 cal bike
    10 burpees
    8 push up

    5x10 tall box jump rest 1’

    Strict Press + push Press + push jerk :

    6+8+8 ( dopo ogni set 30’’ hollow position)

    6 + 7 + 6

    5 + 6 + 5

    4 + 5 + 5

    3 + 5 + 6
    2 + 5 + 5
    70 % del massimale di strict Press e tenere per tutte le rep.
    Rest tra i set 2’

    PARTE C

    C1

    30” Hold alla Sbarra + 20” L-Sit Barra + 1 TTB Strict X 5

    Rest 90”

    20 V-Up con WallBall 6/5kg X 4

    Rest 60”

    C2

    5x 500mt Row Rest 60”

    D.

    WOD1

    For Time:
    30 HSPU
    40 Deadlift (100/70KG) (SC. 80/50KG)
    50 Сal. Bike
    60 Bar facing Burpees
    Time cap: 20' (TOP 16')

    WOD2

    5 RND
    10 BENCH PRESS (70-60/40-30KG)
    20 Cal. Row
    1,2,3,4,5 Rope Climb (INCREMENTARE LE ROPE CLIMB A RND)

  • Conditioning Workout

    5x
    In 6 minutes:
    300m Skillmill run
    30cal Assault bike
    Remaining time row for calories.
    Rest 2min
    Score total calories.

  • Warm up Workout

    • 2-3min. Row/Bike/Run

    • 60s. Spider lunge w/ twist

    • 60s. Up&down dog

    • 60s. Scale w/ stretch

    • 2-3x
      6 Snatch grip Deadlift
      6 Muscle snatch
      6 Press behind Beck
      6 OHS

    • Mobility...

  • MAYFLY PRO TRACK Workout

    A,
    Record your best Back Squat 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,
    Record your best Bench Press 1 rep max lift.

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

    Find your 1RM for the day in 15 mins.

    C,
    Every 1 min for 12 mins, alternating between:
    250 m row
    20 Box Jumps, 24/20 in
    20 Kettlebell USA Swings, 32/24kg

    Compare to 10/14.

    D,
    3 rounds for quality of:
    L Arm Overhead + R Arm Front Rack Carry, pick load, 15m
    10 L Paloff Press
    R Arm Overhead + L Arm Front Rack Carry, pick load, 15m
    10 R Paloff Press
    Plank-up, 30 secs

  • IRON1 + Extra-alkeiskurssi Workout

    Clean
    *diffrent kind of clean drills

  • MAYFLY PRO TRACK Workout

    A,
    For time:
    150 Double Unders
    -- then --
    30 Overhead Squats @52/34kg
    50 GHD Sit-ups
    30 Front Squats @52/34kg
    50 Push-ups
    30 Back Squats @52/34kg
    -- then --
    150 Double Unders

    Goal: sub 15 mins

    B,
    For quality:
    3x6 L/6 R Eccentric Bulgarian Split Squats, pick load
    Samson Stretch, L 1:30/R 1:30
    2x6 L/6 R Tempo Cossack Squats, pick load
    3x6 Eccentric Assisted Dips
    Banded Front Rack Stretch, L 2 mins/R 2 mins
    2x6 Tempo Rear Delt Flies, pick load

    Eccentric Bulgarian Split Squats- 6 secs lowering
    Tempo Cossack Squats- 3 secs down and 3 secs up
    Eccentric Assisted Dips- 6 secs lowering
    Tempo Rear Delt Flies- 3 secs down and up

  • Weightlifting Workout

    A: Squat Jerk Technique
    B: Power Jerk + squat jerk + jerk
    C: Emom: Snatch doubles leader (increase weight every minutes)