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

  • Accessory Workout

    4 rounds of

    8 deficite push up
    (use weight if you can)
    8 snap to hollow on a roller
    8 DBL DB chest supporter row

    @AHAFA
    rest 90s b/w

  • Accessory Workout

    3 rfq
    10 s pull up hold + neg.
    10 s chin up hold + neg.

  • Weightlifting + gymnastics Workout

    100 min

    1.WL
    A. EMOM10:
    1 snatch, build up
    - 32.5 kg - 52.5 kg

    B. Every 3 minutes x 4
    2 x 1 Power clean into 1 Push jerk
    x 75-80 %/ 1-1.5 reps in the tank
    - 47.5 50 52.5 52.4

    C. EMOM7
    1 Below the knee squat clean + 2 High box jumps
    - 40 45 50 55 60 62.5 65 kg

    2.CTB
    EMOM10:
    1) 6 CTB
    2) easy bike

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 hours, x 6
    Week 4/4

    Strength & conditioning
    Metcon x 2
    Aerobic work x 2 - 85 min
    Upper body strength x 1
    Squat - 1200 kg

    Gymnastics
    MU - 55
    BMU - 10
    BFLY - 75
    BCTB - 60
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 4
    Avg. time to bed - 22:50
    Avg. hours asleep - 8 h 5 min
    Avg. cals/day - n. 2770

  • 3 X MAX REPS PUSH UP Workout

    3 X MAX REPS PUSH UP

  • Max reps unbroken Workout

    1x
    Max reps
    Muscle up / C2B / Pull up

  • Coordination & sharpness Workout

    EMOM24:
    a) 3-6 Box jump w/ straight leg landing
    b) 8-16 alt. db hang clean & split jerk
    c) 20-40 cross-over / 30-45s training / 60 SU
    d) rest OR 15-20 + 15-20s single arm plank hold / 30-45s plank

    Aim to find good movement flow with focus on solid technique and execution. You can start with easier weights / box height and increase round by round if technique allows.

    Target RPE 7-8.

  • 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

  • Bench press Strength

    Bench press core lift
    Conduct stretching and warm up moves for 3-5 minutes
    Warm up with 2 sets of 10 reps of pushups
    Warm up with 1 set empty barbell 10 reps
    Warm up with 2 sets of 5 reps warm up weight to build to your working sets
    3 working sets
    Set 1 is 5 reps of 65% training max
    Set 2 is 3 reps of 75% training max
    Set 3 is max reps* of 85% training max**
    *max reps is the most amount of reps you can complete in one attempt at that weight
    **training max is 90% of your 1RM one rep max
    Log max reps in comments

  • 3 X MAX REPS RING ROW Workout

    3 X MAX REPS PULL-UPS RING ROW