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

  • Front squats 6-1-6-1-6-1 Strength

    EMO2M
    6x 70%
    1x 85%
    6x 75%
    1x 90%
    6x 80%
    1x 95%

  • MAYFLY PRO TRACK Workout

    A,
    Hang Power Snatch 2-2-2-2-2

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

    Find your "perfect" 2RM for the day and accumulate 5 work sets throughout during build up, back off, or both.

    B,
    For time:
    50 Pull-ups
    Dumbbell Walking Lunge, 22,5/15kg 75 m
    50 Pull-ups
    Double Kettlebell Overhead Carry, 32/24kg, 75 m

    Goal: sub 15 mins

    C,
    3 rounds for quality of:
    Row, 1:30
    10 L/10 R Crossbody Dumbbell Muscle Snatches, pick load
    Banded Plank Hold, 1 min
    10 Plate External Rotations, pick load

    Rows- moderate pace

    D,
    3 rounds for quality of:
    Alternating Bird Dog, 20 secs
    R Bird Dog Hold, 20 secs
    Alternating Bird Dog, 20 secs
    L Bird Dog Hold, 20 secs

  • Monday Warm up Workout

    Warm Up
    3 rounds
    1:00 cardio (add speed each round)
    3+3 lunge elbow strech
    3 inch worm with push up
    5 dynamic squat strech
    5 deadlifts
    5 shoulder press
    5 back squats

  • TT FRONT SQUAT Strength

    3 x 20 front squat

  • STRENGTH Strength

    Alternate between A&B for 5
    rounds, rest 1-2min between
    movements.

    A) 3 Bench Press.
    B) 6 Prone KB/DB Row, tempo
    30X2 (3sec negative, explosive
    up, 2sec hold at the top)

    RPE 4

  • Strength Workout

    SuperSet!

    Single Arm DB Floor Press
    4 x 6-8 each. Rest 45s.

    Ring Rows
    4 x 8-10. Rest 45s.
    - Rx+: Feet Elevated
    - Controlled tempo and pause for a 1 count of each rep

  • Option A: Active Recovery WOD Workout

    50-40-30-20-10:
    AbMat Sit-ups
    Front Rack Reverse Lunges 20 / 16 kg

    Directly Into..

    5 Rounds:
    30 x 10m Shuttle Runs
    100 Meter Farmers Carry 23 / 16 kg's

  • FUNCTIONAL 23.4.2022 Workout

    3 x
    10 press
    15 goblet squat
    -rest 2 min between rounds-

    3 x
    10 deadlift
    5-10 pull up
    -rest 2 min between rounds-

  • 6.2.2024 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

  • Friday 28th May 2021 Workout

    Workout

    12min EMOM

    1: Strict HSPU (5-10)
    2: Arm over arm sled pull (heavy)
    3: Dip support hold/ Chin over bar hold (alternate holds each round)

    Be aware for Clare