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

  • PRVN60 16.7 Max Strength

    Clean 1RM

  • OPTIONAL ACCESSORY Workout

    2-4rounds:

    5 high box jump
    30-60s hs hold

  • MAYFLY PRO TRACK Workout

    A,
    For time:
    50 Bike Erg Calories
    Single Arm Kettlebell Farmers Carry, pick load, L 30m/R 30m
    20 L/20 R Lateral Med Ball Throws, pick load
    20 L/20 R Kettlebell Front Rack Reverse Lunge + Press, pick load
    50 Bike Erg Calories
    Single Arm Kettlebell Overhead Carry, pick load, L 30m/R 30m
    30 Russian Twists
    20 L/20 R Single Arm Kettlebell Clean + Squats, pick load
    50 Bike Erg Calories
    Bottoms-up Kettlebell Carry, pick load, L 30m/R 30m
    20 L/20 R Crossbody Muscle Snatches, pick load
    20 L/20 R Single Arm Kettlebell Front Rack Lateral Lunges, pick load

    Build the Base/Flow Workout

    Goal: Complete at an RPE of 6-7 (rougly 70%)

    Athlete chooses the weight. It should be light to moderate weight with focus on positon and quality movement with time under tension on most movements.

    B,
    For quality:
    Foam Roll Quad, L 1:30 mins/R 1:30 mins
    Foam Roll It Band, L 1 min/R 1 min
    Roll/Smash Glute, L 1:30 min/R 1:30 min
    Foam Roll Lat, L 1 min/R 1 min
    Roll/Smash Tricep, L 1 min/R 1 min
    Roll/Smash Upper Back, L 1:30 mins/R 1:30 mins

  • Deficit Snatch Pull Strength

    5 sets of 3 Deficit Snatch Pulls
    - Go heavy
    - Rest 2-3min btw sets

  • bench press Strength

    bench press not all out

  • AMRAP 2x12 Workout

    A:
    15x10m shuttle run
    20cal bike
    10 heavy WB

    3 min rest

    B:
    20cal row
    15 Burpee over rower
    10 thrusters @30kg

  • Conditioning Workout

    9 Min AMRAP

    18m DBL DB Front Rack Lunge
    9 TTB
    12m DBL DB Front Rack Lunge
    9 Pull Ups
    @25/17.5

  • 29.1.2024 Recovery Workout

    Recovery

    After Front Squat you can do light cardio, do some skill practice or just celebrate :)

  • HS - pullups - OHS Workout

    PT: Sini // Satu

    6 rounds total, alternating HS/PU:
    1-2: Headstand
    3-6: Handstand
    1-2: 6-8 pullups
    3-4: 6-8 chinups
    5-6: 6-8 weighted negatives

    2x (2+2) BtN SP + OHS
    3x (3+2) Pressing snatch balance + OHS

    Aux 2-3 R
    10x Alt superman plank
    10x Band pulldown in hollow hold
    3-5x Leg raise in headstand

  • AMRAP 12 Workout

    12 min AMRAP

    12 cal row
    12 kb swing
    12 goblet squat

    Q7AV