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

  • WOD 04/07/25 Workout

  • MAYFLY PRO TRACK Workout

    A,
    1 Clean & Jerk, pick load

    Every 1 min for 10 mins.

    Start at 60% 1RM and add 5 kg each minute.

    B,
    Glen
    For time:
    30 Clean & Jerks@61/43kg
    Run, 1 mi
    10 Rope Climbs
    Run, 1 mi
    100 Burpees
    Goal: sub 32 min

    C,
    3 rounds for quality of:
    10 Lateral Raises, pick load
    10 45 Degree Raises, pick load
    10 Front Raises, pick load
    10 GHD Plate Muscle Snatches, pick load

    Shoulder Maintenance

    Rest as needed between rounds.

  • Metcon Workout

    • 20 Min AMRAP of:
    BB Clean & Jerk (60/40Kg) 10 reps
    C2B Pull Ups 20/15 reps
    MB Wall Ball (9/6Kg) 40 reps

  • HS Skill Work Workout

    2x8 Kick Ups To a Wall
    - Rest as needed btw sets
    ————————————————
    3 sets:
    1m HS Walk Up To a Wall
    - As many tries as you can per set
    - Rest as needed btw sets
    ————————————————
    3x10 HS Walking Steps, facing the wall
    - Keep your body off the wall, but close
    - Rest as needed btw sets
    ————————————————
    5-6 sets:
    Handstand Walk
    - As many tries as you can per set
    - Rest as needed btw sets

  • MAYFLY PRO TRACK Workout

    A,
    Front Foot Elevated Split Squat 10-10-10-10-10

    Use the heaviest weight you can for each set.
    Rest as needed between sets.
    5x 5 L/5 R

    Bulgarian.

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

    Compare to 11-10-20.

    Goal: Sub 12 min

    C,
    Contralateral Dumbbell Press 20-20-20, using heaviest weight per set
    Landmine Deadlift 20-20-20, using heaviest weight per set

    Contralateral Dumbbell Press- 3x 10 reps/side; light to moderate
    Landmine Deadlift- 3x 10 reps/side; light

  • Gymnastics Capacity Workout

    𝗟𝗲𝘃𝗲𝗹 𝟯:
    10-9-8-7-6-5-4-3-2-1 reps of:
    Toes to Rings
    Ring Dips (High Rings)
    Burpee Broad Jump - 1 meter

    𝗟𝗲𝘃𝗲𝗹 𝟮:
    8-7-6-5-4-3-2-1 reps of:
    Toes to Rings
    Ring Dips
    Burpee Broad Jump - 0.8 meter

    𝗟𝗲𝘃𝗲𝗹 𝟭:
    7-6-5-4-3-2-1 reps of:
    Toes to Rings
    Box Dips
    Burpee Broad Jump - 0.6 meter

    Time Cap: 15 min.

  • Assault man eater Workout

    5 rounds for time
    50/40/30/20/10 Single under
    75/60/45/30/15 DB ground to overhead (2x 17,5 / 12,5 kg)
    50/40/30/20/10 Assault bike
    30/24/18/12/6 Russian twist (10 / 7,5 kg)
    20/16/12/8/4 Deadlift (bodyweight)

  • Shoulder builder Workout

    21-15-9:
    Ohs 43/30 kg
    T2B

    Then

    15-12-9:
    Thrusters 43/30 kg
    C2B

  • Squats/abs Workout

    100 squats--7:00
    Ab ripper X2 (16m)
    233 lbs

  • Ihan pihalla osa 4 Workout

    4 kierrosta :
    60sek kb swing 16kg
    60sek kb gtoh 12kg
    60sek kb squat 16kg
    60sek kb tempaus 12kg
    30+30sek sivulankku