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,
    Pause Back Squat 5-5-5

    Use the heaviest weight you can for each set.
    Rest as needed between sets.
    3 sec hold at the bottom of each rep.

    B,
    5 rounds for time of:
    Sled Push, pick load, 15m
    5 Bench Press, 80% 1RM
    X Echo Bike Calories, 30 secs
    Rest 2 mins

    Sled Push- heavy
    Echo Bike Calories- edit in the number of calories achieved each round

    Goal: Keep your bike cals and total time consistent across all rounds

    C,
    3 rounds for quality of:
    15 Weighted AbMat Sit-ups, pick load
    10 Landmine Rotations, pick load
    Rest 2 mins

  • 18.5.2022 Warmup Workout

    5:00 Any Ergo

    1:00 Banded Lat Stretch ( Each )
    1:00 Banded Pigeon Pose ( Each )
    1:00 Child Pose on Box
    1:00 Squat Hold

    3 x 15 Banded Pull Apart
    3 x 15 Glute Bridges
    3 x 15 Hollow Rocks

  • CF JKL masters, metcon Workout

    3 sets at high effort:
    30 s DB thrusters
    30 s rest
    30 box jump step downs
    30 s rest
    30 s dual DB devils presses
    30 s rest
    30 s bike calories
    30 s rest

  • Metcon Workout

    AMRAP 10

    2-4-6-8-10-12

    Cal row
    Double DB Cleans @2*15kg
    Double DB Front Squats @2*15kg

  • Conditioning Workout

    11 Min AMRAP

    12 HR Push Ups
    18 KB Snatch
    6 Handstand Push Ups
    50 Double Unders

    @24/16kg

  • Core Workout

    4 Kierrosta:
    6/6 Sivulankku kiertäen
    10 Linkkari
    10 Kaarikeinunta

  • WOD: Gymnastics strength Workout

    20s on - 20s off for 5 rounds
    a) HSPU
    b) Strict pull up
    c) Pistol squat
    d) Strict t2b / toes to rack
    e) rest

  • Vegyes rúdfitnesz Workout

    Szintednek megfelelő feladatok várnak rád

  • MAYFLY PRO TRACK Workout

    A,
    Band Sumo Deadlift 3-3-3-3

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

    Find a heavy set of 3.
    --then--
    3x 3 within 20% of your best for the day

    B,
    For time:
    3 rounds of:
    20 Wall Balls, 9/6kg
    20 Push-ups
    -- Rest 2 mins --
    3 rounds of:
    20 Med Ball Cleans, 9/6kg
    10 Push Jerks, 70/47kg

    Goal
    Sub 8 min for each couplet.

    C,
    3 rounds for quality of:
    Single Leg Glute Bridge Hold, L 10 secs/R 10 secs
    Banded Lateral Walk, L 7,5m/R 7,5m
    Bird Dog, L 20 secs/R 20 secs

  • MAYFLY PRO TRACK Workout

    A,
    5 rounds for quality of:
    Kettlebell Overhead + Front Rack Carry, pick load, 15m
    Sled Push, pick load, 30m

    Sled Push- heavy

    Rest as needed between rounds.

    B,
    "Del"

    For time:
    25 Burpees
    Weighted Run, 9/6kg, 400 m
    25 Weighted Pull-ups, 9/6kg
    Weighted Run, 400 m
    25 Handstand Push-ups
    Weighted Run,400 m
    25 Chest-to-bar Pull-ups
    Weighted Run, 400 m
    25 Burpees

    Goal
    Sub 23 mins

    C,
    3 rounds for quality of:
    15 Parallel GHD Sit-ups
    10 L/10 R Paloff Press, pick load
    15 weighted Hip Extensions