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

  • Conditioning Workout

    800m run
    3 rounds of
    25 double unders
    10 devil’s press@2x22,5/15 kg
    25 double unders
    10 kipping HSPU (sc: box HSPU/push up)

    rest 3 min.

    800m run
    3 rounds of
    25 double unders
    10 dumbbell thrusters
    25 double unders
    10 kipping pull up (sc: feet assisted pull up)
    TC: 30 min.

  • Main site Sunday 210822 Workout

    5 rounds for time of

    • 50-ft. dumbbell front-rack lunge
    • 25 pull-ups

    ♀ 35-lb. DBs ♂ 50-lb. DBs

  • "Killing Me Softly" Workout

    5 rounds, each round for time, of:
    15/12cal Row
    10 Box Jump Overs 60/50cm
    10 DB Bench Presses 2x25/17,5kg
    - Rest 1min btw each round.

  • Skill work (optional) Workout

    EMOM’15
    1. 1-5 RMU
    2. 5-8 C2B/Deficit HSPU
    3. 1-3 Rope climb (legless preferred)

    For quality!

  • AMRAP repeats Workout

    4x
    3 min AMRAP
    rest 2 min b/w
    alternate with A & B

    A )
    4 sandbag over bar ( see the video in WhatsApp)
    8 sandbag squat 70/45kg

    45/70

    B )
    4 OHS 42/35kg
    8 GHD sit up

  • MAYFLY PRO TRACK Workout

    A,
    Pause Clean And Jerk 3-3-3-2-1

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

    3 sec pause in the dip.

    B,
    Every 1 min for 12 mins, alternating between:
    10 Power Cleans,70/47kg
    25 Wall Balls, 9/6kg
    Rest 1 min

    C,
    Complete as many rounds as possible in 10 mins of:
    Sled Drag, pick load, 200 m
    Suitcase Carry, pick load, L 50 m/R 50 m
    D-Ball Bear Hug Hold, pick load, 20 secs

    Sled Drag- light
    Suitcase Carry- moderate
    D-Ball Bear Hug Hold / Sandbag Bear Hug Hold

    Complete at RPE of 7/10.

  • "Shaken, Not Stirred" Workout

    5 rounds for time:
    3-5 Bar Muscle-ups
    10 Deadlifts @BW
    30m Sandbag Carry @60/40kg
    - Rest 2min btw rounds.

  • Monster gymnastics Workout

    500m row
    then 3 rnds
    10 seated face pulls
    5 1 arm ring row
    4 diamond push ups

    Monster set
    3 sets

    7 vahtila vääntö
    4 banded ring MU turn over
    8 weighted ring dips
    - turn over, high enough that in the start position arms traight
    -set up ring dips so that your legs can be straight
    - dips has to start from extreme depth and end into a perfect lock out thumbs turning out
    - rest as needed

    You'll see this monster set two more times in the program. Main reason for the repeat is to establish good ring MU base. spend time with this practice and it will pay off when we add speed to the movement.

  • "I Try So Hard" Workout

    For time:
    250/200m Row
    21 HSPU
    250/200m Row
    15 HSPU
    250/200m Row
    9 HSPU

    Rest 3min

    250/200m Row
    5 Rope Climbs 4m
    250/200m Row
    4 Rope Climbs 4m
    250/200m Row
    3 Rope Climbs 4m

  • MAYFLY PRO TRACK Workout

    A,
    Pause Snatch 3-3-3-2-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.
    3 sec pause in the receiving position of each rep.

    B,
    21-15-9 reps, for time of:
    Bike Calorie
    Deadlift, @143/102kg

    Athlete Instructions
    Goal
    Sub 8 mins

    C,
    2 rounds for quality of:
    5 R Single Arm Strict Press, pick load
    Single Arm Overhead Carry, pick load, R 7,5m
    5 R Single Arm Strict Press, pick load
    Single Arm Overhead Carry, pick load, R 7,5m
    5 R Single Arm Strict Press, pick load
    Single Arm Overhead Carry, pick load, R 7,5m
    30 Band Pull Aparts
    5 L Single Arm Strict Press, pick load
    Single Arm Overhead Carry, pick load, L 7,5m
    5 L Single Arm Strict Press, pick load
    Single Arm Overhead Carry, pick load, L 7,5m
    5 L Single Arm Strict Press, pick load
    Single Arm Overhead Carry, pick load, L 7,5m