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,
    Push Press 9-7-5-3

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

    B,
    Weighted Pull-up 1-ME

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

    Build to a heavy single.
    --then--
    1x ME at 50% of heavy

    C,
    10-9-8-7-6-5-4-3-2-1 reps, for time of:
    Deadlift@143/102kg
    Bench Press@84/57kg
    Squat Clean@70/47kg

    Complete in teams of 2. You go-I go fashion.

    D,
    3 rounds for quality of:
    8 L Single Leg Leg GHD Hip Extensions
    Single Leg Leg GHD Hip Extension Hold, L 20 secs
    8 R Single Leg Leg GHD Hip Extensions
    Single Leg GHD Hip Extension Hold, R 20 secs

  • 6.5.2022 Workout

    LIGHT-MEDIUM WEEK 2/4

    WARM UP kesto yht. n.20min
    2 rounds:

    GOOD MORNING position 5x SHOULDER PUMPING Y+A+I+T with triggerball

    2 HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION

    5-8 DOLPHIN PLANK

    3 1x COSSACK SQUAT + 5x TUCKED HIP FLEXOR LIFTS + PISTOL SQUAT

    --

    3x3 REVERSE CL PULL
    3x2 SP + 2 PP + 2 SJ + 2 SPLT J
    3x M S CL Blw Chst + M S HIP CL + M S CL
    3x HIP CL + CL Abv Kn + CL Blw Kn + CL

    SN HIGH PULL full foot + SN + SN DROP
    4[1+2+2]@57-65% pal 2min

    --

    CL HIGH PULL full foot + CL + SPLIT JERK
    4[1+2+2]@57-65 ty-% pal 2min

    BROAD JUMP 4x1 pal 2min

    PAUSE CLEAN PULL blw kn, full foot + CLEAN PULL full foot + TRAP PULL
    4[3+2+2]@77% ty-% pal 2min

    ACCESSORIES 3 rounds

    8-12 PLANK SHOULDER TAP & LEG LIFT
    6+6 FRONT RACK BULGARIAN SPLIT SQUAT, BB
    20m+20m SUITCASE CARRY 25-50% bw -slowly walk with OTHER HAND 90/90 carry light weight

  • Main site Thursday 220505 Workout

    Complete as many rounds as possible in 15 minutes of

    ♀ 95 lb ♂ 135 lb

  • Extra Credit 07-05-2022 Workout

    Upper-back Triset: 3 x 10 each. Rest 60s.
    - pass thru + facepull-apart + pull-apart
    +
    - Scorpion Stretch - 60s each
    - Prayer Stretch - 60s
    - Adductor Rock back Stretch - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Zone 2 Running Conditioning Workout

    2 rounds:
    400m Run
    Rest 1:00
    800m Run
    Rest 1:00
    400m Run
    Rest 2:00

  • Conditioning Workout

    Every 4 mins x 5
    30/24cal AB
    15 STOH @50/35kg
    10 Box Jumps 60/50cm

  • "Twice The Fun" Workout

    2 rounds for time:
    25 GHD Sit-ups
    20cal Row
    10 Cleans @90/63kg
    20cal Row
    25 GHD Sit-ups

    • Rest 4 mins between rounds.

  • "Breaking Down" Workout

    3 rounds for time:
    30/24cal Ski-erg
    20 WB 9/6kg
    Rest 1:00

    Rest 3:00

    6 Rounds for time:
    15 Pull-ups
    10 SA DB OHS 25/17,5kg
    Rest :30

  • Boat trip 2.0 Workout

    Partner workout
    24 min AMRAP
    12/ 9 cal row
    12 x wall ball
    12 x box jump

  • Power Clean Strength

    Build to Heavy Single
    Then... 
    1 Set of Max Reps @ 80% of Heavy Single