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

  • 10.1.2026 Warmup, Strength Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 tempo overhead squats (OHS), tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches

    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • MAYFLY PRO TRACK Workout

    A,
    7 rounds for quality of:
    Monostructural Cardio, 3 mins
    2 Push Press, pick load

    Monostructural Cardio- Bike or Row at RPE 7/10
    Push Press- 85%+ 1RM

    B,
    3 rounds, each round for time, of:
    10 Strict Pull-ups
    20 Alternating Goblet Box Step-ups, 24/16kg, 60/50cm
    30/25 Bike Calories
    Farmer Carry, 24/16kg, 30m
    150 Double Unders

    Rest 2 mins between each round.

    Goal
    Consistent effort on all rounds and sub 7 mins each round.

    C,
    Stretch:
    Pec Stretch
    :60-90 sec

    Couch Stretch
    2 min/side

    Banded Lat Stretch
    :60 sec/side

    Adductor Stretch
    :90 sec

  • Overhead Squat Workout

    5 rounds
    1 min on 1 min off

    ME OHS 61/43

  • WOD Workout

    10' EMOM
    1: moderate pace row
    2: max reps devil press

  • 22.3.2023 Weighted Lunges (10m) Workout

    Weighted Lunges (10m) Dumbbells Front Rack

    6 x 10m, Climb in Heavy.

    Go Every 2:30

  • Saturday Grind Workout

    36' AMRAP w. partner
    150 cal row
    120 alt DB snatch
    90 box jump
    60 partner wall ball
    30 burpee to plate

  • FUNCTIONAL Bodybuilding Workout

    A) Main Strength

    Bench press progression

    In 5-7 sets:
    Build up to a heavy 3 rep
    Drop sets:
    2x3@90% of heavy 3

    B) Accessory Strength

    15-12-9
    Incline dumbbell bench press@moderate-heavy weights
    - try to increase weight from set to set.
    12-15 seated banded row after each set@blue/purple/green band

    3 sets
    10-15 banded chest fly@red/blue band
    10-15 barbell upright rows@empty/light barbell

    C) For quality
    50 double dumbbell curl to press
    * Complete 5 push ups for breaking the set.
    * Choose a light-moderate weight you can complete about 10-15 reps with when fresh.

  • Muscle & Power, CORE Workout

    Abs: 3 rounds of
    10 Weighted AMSU
    20 Russian twists
    10 Landmine situps
    20 Landmine twists
    Rest

  • 22.11.2023 Intervals Workout

    AMRAP 2 x 4

    20 Wallball Shots 20/14p
    Max Calories Row

    Rest 2:00 btw sets.

    Score : Total Calories

  • Main site Monday 230605 Workout

    10 200-m sandbag runs

    Rest as needed between efforts.

    ♀ 20 lb ♂ 30 lb