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

  • 1.7.2022 Warmup Workout

    1:00 Banded Lat Stretch ( each )
    1:00 Pigeon Pose ( each )
    1:00 Child´s pose
    1:00 Squat Hold

    3 x 15 Banded Pull Aparts
    3 x 15 Glute Bridges
    3 x 15 Hollow Rocks

    5:00 Cardio

  • Push Press Strength

    For Total Load:
    5 Sets of 4
     

  • Conditioning Workout

    All-in chipper
    Every 2 mins starting at 0.00, complete 5/5 single arm KB squat cleans @24/16kg
    50 Box jumps @60/50cm
    45 USA swings @24/16kg
    40 Target burpees
    35 Abmat sit ups
    30 Single arm KB push presses (15/15) @24/16kg
    25 Pull ups (scaling: self-assisted strict pull ups/ring rows)
    20 Jumping lunges (total)
    15 Toes to Bars
    10/10 Goblet box step ups @50cm for all! @24/16kg (alternating)
    5 strict hspu (scaling: box hspu/pike push up/push up)
    Then 3×40m/arm suitcase carry. Go for 40m unbroken! No KB cleans in this part!
    Time cap: 35'

  • Snatch EMOM Workout

    7 min EMOM
    90% of 1 RM
    Squat Snatch

  • Snatch complex Strength

    Snatch complex

    spend 15 min built up to 85% of 1 RM

    Hang power snatch
    +
    2 snatch balance
    mark 3 of your heaviest lifts.

  • "Kick Ass" Workout

    For time:
    50 Air Squats
    50 Sit-ups
    25 WB 9/6kg
    25 V-ups
    12 Thrusters @40/30kg
    12 T2B

  • 24.6.2022 Workout

    For time:

    1k Row
    50 Thrusters
    150 Double Unders
    50 Thrusters
    1k Row

    ( 10 - 15 )

    Barbell : 20/15kg
    Row : Completed in 4:30 or less
    Thrusters : 50 reps should be completed in 2:00 or less.
    Double Unders : Completed in 3:00 or Less.

    Row : Solid effort, we need to be mindful of the work that follows.
    Thrusters : Get to 30 and see how you feel. If you can hold on, go for it.
    Double Unders : Try waste as little energy as possible on the double unders. Keep the height of each jump low and try to keep shoulders relaxed.

    Second sets of thrusters and row will be a grind.

  • 24.6.2022 Ring Muscle Ups Workout

    For time:

    Total Reps Completed In "Max Unbroken Ring Muscle Ups" last week

  • MAYFLY PRO TRACK Workout

    A,
    Squat Clean
    3-3-3-3-3
    - TNG
    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    B,
    Complete as many rounds as possible in 15 mins of:
    Goblet Walking Lunge, 24/16kg, 15m
    5 Rope Climbs
    Goblet Walking Lunge,
    20 L/20 R Single Arm Kettlebell Cleans
    Goblet Walking Lunge
    200 Double Unders
    Goblet Walking Lunge
    20 L/20 R Single Arm Kettlebell Cleans
    Goblet Walking Lunge
    5 Rope Climbs
    Goblet Walking Lunge

    If you complete the chipper in under 15 mins, stop and record your time.

    C,
    3 rounds for quality of:
    Landmine Rotation, pick load, 20 secs
    Flutter Kick, 20 secs
    Starfish Side Plank, L 20 secs/R 20 secs
    Rest 1 min

  • Samin ja Jaken pena #6 Strength

    2x3, 2x2, neg