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

  • WOD 15/12/21 Workout

  • "Quickie" Workout

    3 RFT:
    20 WB 9/6kg
    20 Back Ext.
    20 Hollow Rocks

  • Engine program - test 4 Workout

    For time:
    20 cal AB
    15 devil’s press @25lbs
    800m run
    15 cal AB
    12 devil’s press
    600m run
    10 cal AB
    9 devil’s press
    400m run

  • Conditioning Workout

    EMOM 16
    1. min : 50 Double under
    2. min : 20 - 15 wall ball @9/6kg
    3. min : 40 m Double KB Front rack carry@2x24/16kg
    4. min : 5-7 strict Pull up

    REST 3 mins

    EMOM 16
    1. min : 8 Double Kb burpee DL @2x24/16kg
    2. min: 20 medball squat @9/6kg
    3. min: 20 plank jacks
    4. min: 8-10 kipping HSPU

    SCALE REPS AND MOVEMENTS TO FIT INTO 45” WORK IN EACH MIN!

  • Back squat wendler 5+ Strength

    A: Back squat 5-5-5+
    B: Bench press 4set
    C: OH triceps extensions 3set

  • MAYFLY PRO TRACK Workout

    A,
    Bulgarian Split Squat 16-16-16-16

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

    4x 8 L/8 R

    Super set part 1 and 2.

    B,
    D-Ball Ground-To-Over-Shoulder 5-5-5-5-5

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

    D-Ball/Sand Bag Ground-To-Over-Shoulder

    Heavy.

    Super set part 1 and 2.

    C,
    Teams of 2 - For time:
    75 Toes-to-bars
    75 Push-ups
    75 Pull-ups
    Handstand Walk, 25 m

    Accumulate the following in any order.

    Toes-to-bars- partner 2 must hang from the bar
    Push-ups- partner 2 must hold a plank
    Handstand Walk- partner 2 must hold a handstand

    Anytime there is a break from the hold teams must each complete a 10 Calorie Row.

    Goal: Have fun and just get it done

    D,
    3 rounds for quality of:
    5 L/5 R Rotating Hurdler Lunges
    15 Barbell Hip Thrusts, pick load
    15 L/15 R Banded Hip Abductions

    10-15 Barbell Hip Thrusts

  • Erg + burpee Press up Workout

    For time
    W. 1x17.5kg DB

    • 100 cals
    • 10+10 burpee to stand up + push Press
    • 80
    • 8+8
    • 60
    • 6+6
    • 40
    • 4+4
    • 20
    • 2+2

  • 17.12.2021 Optional Workout

    Bike

    4:00 Warm up easy pace

    3:00 Fast Pace
    2:00 Faster Pace
    2:00 Easy Pace
    2:00 Faster Pace
    3:00 Fast Pace
    3:00 Easy Pace

    5 Sets:

    5 minutes moderate pace
    2 minutes easy Pace

    Recovery 5 minutes

  • Torstai 16.12.21 Strength

    1.) Muscle snatch 3x3
    2.) No feet snatch 3×3
    3.) Snatch 5×2
    4.) Back squat 4×3 1.rep paused +1 box jump
    5.) Clean grip deadlift 4×4

  • Kettlebell Workout

    Tabata in 4 rounds (32 min)
    4 x
    Dual Hollow Flutter Kicks
    4 x
    Dual Rack 1/4 Squat Pulse
    4 x
    Split Stance Russian Swing/R
    4 x
    Split Stance Russian Swing/L
    @12/20