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,
    Week 1
    Bench Press 1x5 at 65% 1RM
    Bench Press 1x5 at 75% 1RM
    Bench Press 1x5+ at 85% 1RM

    Rest as needed between sets.

    B,
    50-35-20 reps, for time of:
    Bike Calorie
    Burpee

    The regular test for this would be a 10 min effort for max calories. Results being the following:
    Male >100, Female >70, you are entering into your program with a ‘less than average’ level of conditioning
    Male 101-150, Female 71-130, you are entering into your program with an average level of conditioning
    Male: <150, Female <130, you are entering into your program with an ‘above average’ level of conditioning

    Goal: Sub 15 min

    C,
    Complete as many rounds as possible in 6 mins of:
    Single Leg Glute Bridge Hold, L 20 secs/R 20 secs
    Banded Lateral Walk, L 7,5m/R 7,5m
    10 L/10 R Banded Hip Extensions

  • MAYFLY PRO TRACK Workout

    A,
    Hang Clean & Jerk 2-2-1-1-1

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

    B,
    Teams of 3 - For time:
    Med Ball Run@9/6kg 800 m
    60 Deadlifts@143/102kg
    40 Strict Handstand Push-ups
    20 Back Squats @143/102kg
    10 Rope Climbs

    Teams of 3 work to accomplish the work. Break reps up as much as you want but you need to finish one exersice before moving onto the next.

    Goal: Sub 20 min

  • Pull ups Strength

    Weighted chin up
    4x3 @ 17.5 kg
    Pull up
    3x10

  • Bench press Strength

    5 x 4 reps @ 55 kg

  • Wod Workout

    STRENGTH
    Front Squat Wave, E2MOM for
    3 rounds:
    1) 5 reps (60-70-80kg)
    2) 3 reps (65-75-85kg)
    3) 1 rep (70-80-90kg)

    CONDITIONING 10min
    EMOM x10
    1) 10m Front Rack Walking Lunge 16kg kahvakuula
    2) 15cal Machines

  • 02.01.22 Workout

    40 min amrap
    250m row
    20 m utfall
    15 kbs
    250m row
    15 burpees over the rower
    10 pullups

  • Clean and jerks + push-ups + ring rows Workout

    10 min amrap

    2/4/6/8/10…….

  • Juoksuintervalleja Workout

    3x

    4 min run, 2 min walk
    3 min run, 90s walk
    2 min run, 60s walk
    1 min run, 30s walk.

    JäähdYttelyksi 5 min hidastuvaa juoksua, viimeinen minuutti kävellen.

    Tulos on koko treenin aikana juostu matka.

  • It’s only 9kg more Workout

    For time

    First
    12-8-4 reps
    Thruster 45kg/35kg
    Bar over burbee

    Then
    36 single hand DB over head squat 22,5kg/15kg
    26 C2B
    10 Rope climb

    TC. 40min

    If you can use weight vest.

  • Seated shoulder press 3x9 Strength

    Seated shoulder press 3x9