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

  • Johaan's Workout day 1 Workout

    Try other variations depending on fitness and health
    Full Body conditioning endurance day 1
    10 pushups
    1 min plank
    10 Squats
    10 lunges
    30 Russian twists
    30 seconds mountain climbers

    Repeat 3 times.

  • Frida's Workout #3 Workout

    20 seconds on, 10 seconds off
    2 Round

    Star Jump
    Superman
    Jumping Jacks
    Bicycle crunches
    Burpees
    Fast arm circles (20 seconds backward, 20 seconds forward)
    High Knees
    Plank

  • Frida's Workout #2 Workout

    20 seconds on, 20 seconds off
    2 Round

    Close-grip Pushup
    Squat Reach
    Plank with shoulder taps
    Skater Hops
    Sit-ups
    Squats
    Burpees
    Standing Crunches

  • Frida's Workout #1 Workout

    20 seconds on, 10 seconds off
    1 Round

    Pushups
    Squat Jumps
    Up & Down Plank
    Jump Lunges
    Tricep Dips
    Mountain Climbers
    Inchworms With Jump
    Tabletop Toe Touch

  • 9/1/20 Workout

    2rds
    20 high knees
    10 lunge
    20 jax
    10 shoulder taps

    WRK(21)
    WRK 2:00 REST 1:00 x7
    16 jump rope
    8 bent over row, renegade row, pull ups
    16 lunge
    100m run

    Finisher
    50 alternate sit ups
    1:00 butterfly stretch

  • 8/31/20 Workout

    2rds
    20 high knees
    10 lunge
    20 jax
    10 shoulder taps

    WRK(20)
    Complete as many rounds as possible in 20:00 mins.
    10 body builders
    20 db hang to overhead
    10m shuttle drops x10
    20 sit ups

    Finisher
    50 double crunch
    1:00 samson stretch

  • MAYFLY PRO TRACK Workout

    A,
    Every 1 min for 3 mins do:
    2 Snatches, 60% 1RM
    -- then --
    Every 1 min for 3 mins do:
    2 Snatches, 65% 1RM
    -- then --
    Every 1 min for 3 mins do:
    2 Snatches, 70% 1RM

    Bike or row at a casual pace the remainder of each min.

    B,
    Every 1 min for 3 mins do:
    2 Power Clean & Jerks, 60% 1RM
    -- then --
    Every 1 min for 3 mins do:
    2 Power Clean & Jerks, 65% 1RM
    -- then --
    Every 1 min for 3 mins do:
    2 Power Clean & Jerks, 70% 1RM

    Bike or row at a casual pace the remainder of each min.

    C,
    For quality:
    10-8-6-4-2 reps of:
    Tempo Goblet Squat, pick load
    Tempo Ring Push-up

    Tempo Goblet Squats- 3 secs down and up
    Tempo Ring Push-ups- 3 secs down and up

  • MAYFLY PRO TRACK Workout

    A,
    Every 4 mins for 20 mins do:
    5 Deadlifts, 70% 1RM
    10 Strict Pull-ups / 3-5 strict Ring MU
    15 Wall Balls 6/4kg to 4m height

    B,
    For quality:
    Go Outside
    60 mins of low intensity effort of your choice. Ride a bike, go for an easy jog, hike, ruck, or even swim. Just choose something outdoors.

  • Power clean 5x2 Strength

    A: Power clean 5x2
    B1: FC Lunge walk 3x20steps(small steps)
    B2: Lat pull down 3xMax
    C1: Behind the neck Shoulder press 3x10
    C2: DB biceps curl 3x10
    D: Drop set OH triceps extensions

  • Partner workout Workout

    60-40-20 (toistomäärät puoliksi)

    Thruster 50kg
    DB snatch (22,5kg - 25kg - 30kg)

    Joka rundin jälkeen 50kg dball nosto tangon yli 15x