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,
    Back Squat 3-2-1-3-2-1

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

    B,
    Complete as many rounds as possible in 15 mins of:
    15 Deadlifts @43/30kg
    12 Back Squats
    9 Push Press
    9 Handstand Push-ups
    12 Pull-ups
    15 Box Jumps @60/50cm
    Goal:3+rounds

    C,
    Each for time:
    Row 1000 m
    Row 750 m
    Row 500 m
    Row 250 m

    Rest 1:1 between efforts.

  • 19.10.2024 EasyWod Workout

    EMOM 6 ( Amrap )

    Odd : Max reps Russian Swing 32/24kg
    Even : Double Unders / Single Unders

  • 10.3.2026 5 rounds, Strength Workout

    5 Rounds, go every 2:00

    1 unbroken set of touch-and-go squat snatches @ 40-50%1RM

    Intent. Single unbroken set each time. Accumulate as many EXCELLENT repetitions as you can. Use the rest of the time each round to recover and re-focus.

  • Extra Credit 14-09-2023 Workout

    OPTIONAL COOL DOWN
    EMOM x 8 MINUTES
    MIN 1 - :45 Elevated Calf Raises w/:03 Pause in Bottom
    MIN 2 - 5/5 Moose Antlers

  • 6.11.2020 Workout

    Lepoo / Uinti

  • Aerobic work + gymnastics + strength + conditioning Strength

    AM: 45 min
    60 s. walk/60 s. run
    6.3 km, 7.09 min/km
    HR 129/159

    PM: 140 min
    Warm up for 20 min

    1.MU
    - Drills
    - 18x1

    2.BCTB
    - BFLY x 25
    - BCTB x 20

    3.Back squat
    Pause back squat
    A. Build up to heavy 5 rep
    - 40 50 60 65 kg

    B. 2x5x70 % at normal tempo
    - 63 kg

    4.Metcon
    2 min Max cal AB - 36
    1 min Rest
    2 min Max reps Power snatch x 70% of power snatch 1RM - 19 x 32.5 kg
    1 min Rest
    2 min Max reps burpee box jump overs - 21
    1 min Rest
    2 min Max cal Row - 35 cal

    5.Accessory
    - Isometric holds, not done

  • Endurance WOD Workout

    10 minutes with consistent pace:
    Bike for meters, every 500 m perform 10 m quadruped crawl.

    4 minutes rest

    10 minutes with consistent pace:
    Row for meters, every 400 m perform 12 KB swings (24/16 kg).

    4 minutes rest

    10 minutes with consistent pace:
    Ski for meters, every 400 m perform 10 goblet squats and 20 s passive hang.

  • Smolov Bench Week 1 Day 3 Strength

    Reps and weight as follows

    4 x 5 70% from 1RM
    1 x 3 75% from 1RM
    2 x 2 80% from 1RM
    1 x 1 90% from 1RM

  • WOD 20/09/22 Workout

  • Warm up and strength Strength

    Warm up
    3 rounds
    20 dubs/40 singles
    10 seated dumbbell press
    10 passthroughs

    Strict press
    Every 1:30 x 5
    10 reps @ 40% 1 RM
    *weight stays the same throughout