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,
    For time:
    75 Hang Power Cleans @70kg/47kg
    180 Bike Calories

    Accumulate in any order.

    Complete in teams of 3.

    2 people can work at a time while 1 person rests. Rotate through as needed.

    B,
    Hip Extension Hold: 5 x 20 secs / 10 secs
    Landmine Rotation, pick load: 5 x 20 secs / 10 secs
    GHD Parallel Hold: 5 x 20 secs / 10 secs
    Lateral Med Ball Throw, pick load: 5 x 20 secs / 10 secs

    20 secs of work followed by 10 secs of rest for 5 intervals.
    Score is the total reps performed in all of the intervals.

    Lateral Med Ball Throws- alternate sides

    Rotate through each exercise until you have completed 5 rounds.

  • WOD Workout

    For Time

    10-9-8-7-6-5-4-3-2-1

    Toes To Bar
    Power Snatches @95/65lb
    Box Jumps @24/20"

    Time Cap = 15 minutes

    Goal = 11:00-13:00 minutes

  • Warm Up & Strength Workout

    Warm Up

    Running Clock: Complete 2 rounds
    30 Second Hollow Hold + 10 V-Ups
    Barbell Complex @45/35lb *see below
    50 Seconds of Plate Jumps @25lb

    Barbell Complex
    5 Hang Power Snatches
    5 Low Hang Power Snatches
    5 Power Snatches

    Gymnastic Strength and conditioning:
    4 rounds

    30 Seconds of Max Push-Ups
    30 Second Rest
    30 Seconds of Max Strict Ring Dips
    30 Second Rest
    30 Seconds of Max Double Dumbbell Shoulder To Overhead @50/35lb

    Rest 2:00 minutes and then repeat for 4 total rounds

    Score = Total Reps

  • Ingrid Workout

    10 rounds for time

    3 power snatches
    3 burpees over the bar

  • Conditioning Workout

    EMOM 16 mins
    1. 12/10 cal row
    2. 6/6 KB snatch@20/12kg
    3. 50-40 Du
    4. 6/6 KB clean & jerk @20/12kg

    3 mins REST

    EMOM 16 mins
    1. 12/10 cal row
    2. 40” waiters walk LEFT@20/15kg
    3. 15 Plate G2OH@20/15kg
    4. 40” waiters walk RIGHT@20/15kg

  • Warm up Workout

  • Päivän treeni 12.10 Workout

    LÄMMITTELY
    Amrap 15
    5 mittarimato täpäytyksillä
    5 + 5 rapunosto
    5 kyykky pysäytyksellä
    5 AKK + konttausasento polvet ilmassa

    TREENI
    5 kierrosta
    Circuit 40s./20s. - kyykyt temmolla 3-2-1
    1. Etukyykky KK
    2. Selän ojennus päinmakuulla
    3. Takakyykky
    4. Sammakkovatsat

  • 11.10.2021 PK Workout

    Basic Condition 30 min

    Any Ergo 50 cal
    3 Shoulder Press
    3 Front Squat
    3 Hang Muscle Clean
    3 Back Squat
    ...barbell
    20 Wallball
    10 Box Jumps
    10 Push Ups

  • Bench Press Strength

    Bench press core lift
    Conduct stretching and warm up moves for 3-5 minutes
    Warm up with 2 sets of 10 reps of pushups
    Warm up with 1 set empty barbell 10 reps
    Warm up with 2 sets of 5 reps warm up weight to prepare for opening weight.
    Volume work
    Conduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
    10 x repetitions at light/moderate weight
    9 x repetitions increase weight
    8 x repetitions increase weight
    7 x repetitions increase weight
    6 x repetitions increase weight
    5 x repetitions increase weight
    4 x repetitions increase weight
    3 x repetitions increase weight
    2 x repetitions increase weight
    1 x repetitions increase weight

  • WOD Workout

    AMRAP x 20 minutes

    Goal = 4 rounds +

    Score = Rounds and Reps (Run is worth 4 reps and Bike is worth 4 reps)