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,
    Log your best Back Squat 1 rep max lift.

    Only log the heaviest 1 rep, do not include sets prior to it.
    20 mins to find your 1RM for the day.

    B,
    10 rounds for time of:
    30 Double Unders
    7 Deadlifts, 70/47kg
    5 Box Jumps,70/60cm
    3 Hang Squat Cleans, 70/47kg

    Goal
    Sub 20 mins

    C,
    Complete as many rounds as possible in 8 mins of:
    10 R Paloff Press
    Single Arm Kettlebell Overhead Carry, pick load, R 30m
    L-Sit Hold, 15 secs
    10 L Paloff Press
    Single Arm Kettlebell Overhead Carry, pick load, L 30m

    EASY

  • E2MOM*20 Workout

    1) 1000m bike
    2) 5pc & 10 situp

  • 18.5.2023 Light Cardio Workout

    30-60 Min Bike
    60-90 Min Walk
    20-30 Min Swim
    30-40 Min Jog

  • SKILL Workout

    HS Walk skill

    10min EMOM
    1.min HS walk 5-15m
    2.min ergo 8-12 burpee

  • BikeErg Workout Workout

    1 Min Hard (90-95 RPM)
    2 Min Easy
    4 Min Hard (85-90 RPM)
    3 Min Easy
    2x (7 Min Mod (80-85 RPM), 3 Min Hard (90-95 RPM)
    -Rest 3 Min-
    2x (7 Min Mod (80-85 RPM), 3 Min Hard (90-95 RPM)
    Total: 53 Min

  • Speed work Strength

    Speed work, rest at least 2 min between sets
    A1) hang power snatch 3x4x60%
    A2) hops 3x10m
    A3) drop jumps 3x4
    A4) jumping push ups 3x5

  • 20.5.2023 Back Squat Strength

    6 Sets :

    Set 1 : 6 Back Squats @ 67%
    Set 2 : 4 Back Squats @ 76%
    Set 3 : 2 Back Squats @ 85%
    Set 4 : 6 Back Squats @ 70%
    Set 5 : 4 Back Squats @ 79%
    Set 6 : 2 Back Squats @ 88%

    Rest 2:00

  • Kettlebell Workout

    A)
    Every 2:30 x 4 rounds
    lateral box step ups x 6 reps/side
    dbl KB Z press x 10 reps

    Every 2:30 x 4 rounds
    single leg crossbody deadlift x 6 reps/side
    dbl KB bent over row x 10 reps

    B)
    5 sets
    2 min. work / 1 min. rest

    3 burpees
    6 double KB snatch@2x24/16 kg
    9 air squats

    Goal: 2+ rounds each interval
    Pick up where you left off last roundP

  • Temppeli Workout

    A1. Thruster kb’s
    A2. Single hand kb snatch
    A3. Double Kb swing
    10->1

    B1. Pull ups
    B2. T2B
    B3. Kb push ups
    1->10

    Tee ensin A1 + B1 eli kb thrusteri 10, sitten 1 pull up, 9 kb thruster, 2 pull up jne siihen saakka että kb thrusterit 10->1 ja pull upit 1->10
    Sitten sama juttu A2 + B2 eli kb snatch 10 per käsi, 1 T2B, 9 kb snatch per käsi, 2 T2B jne.
    Tämän jälkeen vika osio; db kb swing 10, punnerrukset kuulien päällä 1, tuplaswingi 9, punnerrukset 2.

    Aikaa vastaan.

    Eli liikeparit A1 + B1, A2 + B2, A3 + B3.

  • MAYFLY PRO TRACK Workout

    A,
    Log your best Snatch 1 rep max lift.

    Only log the heaviest 1 rep, do not include sets prior to it.
    Find your 1RM in 20 mins.

    B,
    As many reps as possible in 10 mins of:
    Echo Bike Calories

    Low Impact- RPE 7/10

    C,
    For quality:
    3x 6 Eccentric Split Squats, pick load
    Pigeon Stretch, L 1:30 min/R 1:30 min
    3x 6 Eccentric Dumbbell Pull Overs, pick load
    Thread-the-Needle, L 1 min/R 1 min