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

  • MAYFLY PRO TRACK Workout

    A,
    Snatch 1x1

    Use the heaviest weight you can for the set.
    Find a heavy single for the day.

    B,
    Overhead Squat 3-3-3-3-3

    Use the heaviest weight you can for each set.
    Rest as needed between sets.
    Find a heavy set of 3.

    Try to improve from last week.

    C,
    1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps, for time of:
    Deadlift, 102/70kg
    Bar Facing Burpee

    Time cap: 10 mins

    D,
    3 rounds for quality of:
    10 Scap Pull-ups
    8 L/8 R Half Kneeling Bottoms-up Kettlebell Press, pick load
    5 WY Negatives

  • 14.12.22 Workout

    Every 3.5min x5

    1 round of “DT” @55/35kg
    17/13 cal bike

    1 round od “DT”
    12 deadlift
    9 hang power clean
    6 jerk

  • 14.12.22 Strength

    EMOMX5
    1 Snatch @70% with 2s pause below the knee

    -rest 90s

    EMOMX5
    1 Snatch @75% with 2s pause in the catch

  • 13.12.22 Workout

    Accessory:
    ABS
    21-15-9 reps of:
    Pike ups
    v-ups
    hollow rock
    After every set: 30s flutter kicks

  • 14.12.2022 BasicWod Workout

    EMOM 12

    Minute 1 : 12 - 16 Toes To Rings
    Minute 2 : 5 - 8 Sumo Deadlift High Pull
    Minute 3 : 10/8 Cal Echo

  • 13.12.22 Workout

    AMRAP 15
    15 wall ball @9/6kg
    10 push ups
    15 sumodeadlift high pull @40/30kg

  • 14.12.2022 Warmup Workout

    30s Banded Lat Stretch ( each )
    30s Banded Ankle Stretch ( Each )
    30s Calf Stretch on Post ( each )
    30s Banded Pass Trough
    4:00 Row

  • 14.12.2022 D-Ball + Strict HSPU Workout

    For time : ( portioned however )

    30 D-Ball to Shoulder 60/40kg
    30 Deficit HSPU 2"/1"

    CAP 10

  • 14.12.2022 Jack Hammer Workout

    2 Rounds For time:

    2500m Bike ( 1000m Run )
    50 Thrusters 20/15kg
    30 CTB

    CAP 20

    • Athletes should bike at a pace that allows them to push the thrusters and pull-ups.
    • If you are goin to break up the barbell, let's make sure your breaks are are short. Count 5 -7 seconds in your head then get right back to work. Athletes Should be able hold on for big unbroken sets of 10 or more.
    • As soos as you finish the thrusters, let's get the hands on pull up bar as quickly as possible. Same as the trusters, lets be a sure our breaks are short.

  • 13.12.2022 Deadlift Strength

    On the 3:00 x 5 Sets

    1 Rep @ 83%