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,
    2 rounds for time of:
    20 Clean & Jerks @70/47kg
    40 Bar Facing Burpees

    Goal: sub 12 mins

    B,
    For quality:
    3x6 Eccentric Stiff Legged Deadlifts, pick load
    3x8 L/8 R Landmine Split Lunges, pick load
    3x6 Eccentric Banded Squats, pick load
    3x10 Goblet Squats, 0.5x bodyweight
    3x6 Eccentric Tricep Extensions, pick load
    3x6 Tempo Close Grip Dumbbell Push-ups
    3x6 Eccentric Barbell Rows, pick load
    3x6 L/6 R Single Arm Dumbbell Rows, pick load

    Eccentric Stiff Legged Deadlifts- 6 secs negative
    Eccentric Banded Squats- 6 secs negative (set band up so it is mounted to a rig and wrapped around the back of your knees)
    Eccentric Tricep Extensions- 6 secs negative
    Tempo Close Grip Dumbbell Push-ups- 3 secs down and up
    Eccentric Barbell Rows- 6 secs negative
    Single Arm Dumbbell Rows- moderate weight

  • Weighted Pull up Strength

    4x6
    Rest 2min.

  • Front squat 1x3, 1x6 Strength

    Front squat
    1x3
    1x6

  • WOD Workout

    21-15-9
    Deadlifts 225/155
    HSPU (sub pike push up from box)

    60 cal row or 50 cal bike

    9-15-21
    Deadlifts 185/135
    HSPU

  • Warm up and strength Strength

    25/20 cal bike or row

    2 rounds
    10 good mornings
    10 empty barbell deadlifts

    Strength
    Deadlifts
    E2MOM x 6
    10 reps @ 50% 1RM
    weight stays the same throughout EMOM.

  • MAYFLY PRO TRACK Workout

    A,
    Every 1 min for 40 mins, alternating between:
    Bike Calories
    10 Med Ball Sit-ups @9/6kg + 5 Strict Pull-ups
    Row Calories
    10 Wall Balls @9/6kg + 5 Med Ball Push-ups

    Bike Calories/Row Calories- moderate pace

    Goal is to have a relatively low intensity workout with a steady and very doable pace. Adjust loading if needed.

  • Sb Condition Firce Tiger Workout

    Amrap 8

    9 Holowrocks
    6 Mountain climbbers
    3 Push-press

    Rest 1 minute

    Amrap 8
    12 shuttleruns
    8 sit-ups
    4 Strict TTB

    Rest 1 minute

    Amrap 6

    9 Holowrocks
    6 Mountain climbbers
    3 Push-press

    Rest 1 minute

    Amrap 6
    12 shuttleruns
    8 sit-ups
    4 Strict TTB

  • Onsdag 11/11 2020 Workout

    Every 90 sec for 12 min (4 sets):
    1: Bar MU x3
    2: Bear Crawl x 30 seconds + Broad Jumps x 5
    +
    E4M for 32 min(8 sets)
    500/400 Meter Row
    16 KB Swings
    8 Dips

  • Football 6 Strength

    A: 8min emom
    Alternating jumping styles
    Triple jump
    Kneeling jump
    Kneeling jump to horizontal jump
    B: Deadlift 5rm
    C: strict chin ups 3xMax
    D1: leg curls 3set to fail
    D2: Forward leaning bb rows 3set
    E1: BB biceps curls 2set to fail
    E2: Adductor machine 2set

  • Nanorosso 11.11.2020 Workout

    For time
    100 double under
    30 ctb
    30 ohs 50kg
    50 double under
    15 ctb
    15 ohs