WODconnect

Workout list by Adam Barath MAYFLY BIRTHDAY CUP 2024

  • MFBDC2024 - Final EVENT Workout

    🟦🟦🟦Final EVENT🟦🟦🟦 (Top 8 Teams in each Division)
    🔶”Deadly ladder”🔶 ⬛️Amrap 10 mins

    • Bar mu 2 each/ rx woman: strict pull up 2 each
    • Syncro DB thruster 4-8-12-16…etc
    • DB Front rack Walking lunge 7,5m each
    • Syncro alt. DB snatch 4-8-12-16…etc

    🔷Score : all the reps completed (2,5m = 1 rep)
    Thruster & snatch with single dumbell, lunge is with dual dumbells!
    🔺Open men : strict pull up (at least one/round each)
    🔺Open woman : partner assisted pull up
    Dumbell : rx @22,5/15kg , Open @15/10kg

  • MFBDC2024 - Event III. Workout

    🟦🟦🟦Event 3.🟦🟦🟦
    🔶“Don’t trip, But Grip!”🔶 ⬛️ In 14 mins

    Buy in : 100 Double under each / 150 Single under each
    Then immediately into :
    - 100 Toes to bar / Toes to ring
    - 100 Single Dumbell box step over @22,5/15kg sc @15/10kg @50cm

    - In remaining time max rep Kipping HSPU / HR push up

    You GO, I GO!
    One person must finish first the skipping rope before the other can start!
    Dumbell is in suitcase position!
    Teams must complete the reps in the given order!

  • MFBDC2024 - Event II. Workout

    🟦🟦🟦Event II.🟦🟦🟦
    🔶”MayFly Total”🔶 ⬛️ In 9 mins find:

    Front Squat 2RM *
    Shoulder Press 1RM *

    *from rack

    Score : max Weights of P1+P2

  • MFBDC2024 - Event I. Workout

    🟦🟦🟦EVENT I.🟦🟦🟦
    🔶“Rowed Runner”🔶⬛️ NO TIMECAP!
    For time :
    - Partner A: 1200m row
    - Partner B: 1200 run
    - Partner A: 1200m run
    - Partner B: 1200m row

    Workout is complete when both persons finished the run and the row!
    The run and the row are done simultaneously!
    Timecap : 12 mins

  • FITTEST OF ÚJBUDA 2025 Workout

    ▪️“Walking Dead”▪️
    🟧Event 1.
    AMRAP 8 mins
    Partner 1: Run 200m
    Partner 2: Max meter Dumbell walking Lunges @2x22,5/15kg sc 2x15/10kg
    Score : total meter Lunges and total meter run (separate scores)

    ▪️“Tea time”▪️
    🟧Event 2.
    00:00-05:00
    Max rep bar facing burpee
    05:00-10:00
    1 RM clean both persons
    10:00-15:00
    Amrap
    8 Syncro T2b sc: leg raises
    8 Syncro USA swing @24/16kg sc: 20/12kg
    Scores : total reps , total weight , total reps ( 3 separate scores )

    ▪️“Randy in a boat!”▪️(YGIG)
    🟧Event 3.
    75/60 cal row
    75 Power Snatch @35/25kg sc: 30/20kg
    75/60 cal row
    Timecap : 12 mins

    🟧Final Event
    For time
    100 - 100 DU, sc : 150-150 single under (simultaneously)
    50 syncro thruster @empty bar (20/15)
    25 box jump@60/50cm - sand bag hold @70/45, sc:45/35kg
    5 rope climbs (YGIG)
    Timecap : 6 mins