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,
    Reverse 3 Position Clean and Jerk
    1-1-1-1-1
    - Daily max in 5 sets
    - Reps go floor, hang, then high hang. Do the Jerk only after the rep from the high hang.

    B,
    For Time
    30 Thruster @84/61kg
    Goal: Sub 8 min

    C,
    Carry
    As Far as Possible in 7 min
    Double KB Farmers Carry @32kg/24kg

  • WOD Workout

    EMOM 15 (45""work/15""rest)
    1- Tire Flip
    2- Cal Row or Bike
    3- Sled Push
    4- Burpee over the KB
    5- Double KB rus Swing @2x20/12kg

  • Restday! Workout

    Yläkerran huoltoa..

  • Warm up Workout

  • OFF-SITE WORKOUT - Basic conditioning Workout

    45-60min easy run/jog @60-70% of HRmax

    Harjoituksen tarkoitus on kehittää peruskestävyyttä. Tavoitteena on juosta yhtäjaksoisesti 45-60 minuuttia matalilla sykkeillä.

    WARM-UP:

    2-3 rounds

    20-30sec Calf stretch
    20-30sec Squat into hamstring stretch
    20-30sec Leg swing
    20-30sec Quad stretch

  • Chipper ”all of the things” Workout

    50 cal row
    40 box jumps
    30 KB swings
    20 Goblet squats
    10 Burbees
    20 Goblet squats
    30 KB swings
    40 bow jumps
    50 cal row

  • Warm up and strength Strength

    3 rounds
    30sec row or bike
    10 stand to plank to stand
    20 shoulder taps
    5 push ups

    Strength
    Push press
    E2MOM
    10-8-6-4-2

    *increase weight each round

  • MAYFLY PRO TRACK Workout

    A,
    Reverse 3 Position Snatch
    1-1-1-1-1
    - find your daily max in 5 sets
    - Reps go floor, high hang, then hang.

    B,
    Accessory LIft
    Glute Bridge with barbell: 1 x 20reps
    Glute Ham Raise: 2 x max rep (on GHD )
    Sled Drag: 3 x 30m

    Rest as needed btw sets! Each lift should be near but not to failure. Sled should be heavy but something you can walk all 30m with unbroken in a heel to toe fashion so you can feel those glutes and hammies work.

    C,
    Chipper
    3 Rounds
    50 Double Under
    40 Wall Ball 9/6kg
    30 Box Jump Over @60/50cm
    20 Burpee
    Goal: Sub 21 min

  • Partner WOD Workout

    "For Time with a partner (You go I go)

    100 WB @9/6kg
    Partner doing Wall sit

    100 USA Swing @24/16kg
    1'Rest

    100 One arm DB Push Presses @22,5/15kg
    Partner doing HS hold

    100 Push up
    1'Rest

    100 cal Row
    Partner holding Plank

    100 Burpee

    TC :35'"

  • Strength 26-07-2020 Workout

    1a) Single Arm DB Glute Bridge Floor Press 4 x 8-12 each; rest 60 sec
    1b) Split Stance RDL 4 x 10-12 each; rest 60 sec
    1c) KB Windmill 4 x 6 each; rest 60 sec