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

  • Heavy 5 rep Deadlift Strength

    A: Snatch 10x3 @light weight, speed
    B: Heavy deadlift 5rep
    C: Leg press 3x10
    D: Standing hamstring curls 2x12/ben

  • Stopdeadlift 5 sets Strength

    Deadlift with pause 5 sets:
    1. 10
    2. 8
    3. 6
    4. 4
    5. 2

  • MAYFLY PRO TRACK Workout

    A,
    Back Squat 6-4-2

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

    RPE 8/10

    B,
    Bulgarian Split Squat 16-16-16, using heaviest weight per set
    Hack Squat 15-15, using heaviest weight per set

    Bulgarian Split Squats- 3x8 L/8 R

    C,
    “Fight gone bad”
    3 rounds, 1 min per station, for max reps of:
    Wall Ball @9/6kg
    Sumo Deadlift High-pull @34/25kg
    Box Jump@60cm
    Push Press @34/25kg
    Row Calorie
    Rest 1 min

    Rotate immediately to the next station every 1 min,
    the clock does not stop or reset between stations.

    Goal:
    Compare to previous score or set a new benchmark.

    D,
    For quality:
    3x6 L/6 R Eccentric Split Stance Deadlifts, pick load

    6 secs lowering and regular return each rep.

    +
    Couch Stretch:
    2 min/side

    Box Shoulder Stretch:
    :60-90sec

  • 3-2-1 Workout

    Partner wod 36min
    Molemmat suorittaa jokaista liikettä 3min-2min-1min
    Burbee
    (3min-3min-2min-2min-1min-1min)
    WB @14lbs
    (3min-3min-2min-2min-1min-1min)
    DB snatch @12,5kg
    (3min-3min-2min-2min-1min-1min)

    Tulos on yhteenlaskettu toistomäärä

  • Deadlift 5rm Strength

    A: 2x power clean +1 squat clean x8 @light weight
    B: Deadlift 5-5-5-5
    C: Leg press 3x10
    D: Leg extensions 1xMax

  • MAYFLY PRO TRACK Workout

    A,
    1 Hang Power Clean + 1 Power Clean + 1 Split Jerk 1-1-1-1-1

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

    5x(1+1+1)

    After warming up, take 5 sets to find your max weight for the complex for today.

    B,
    Complete as many rounds as possible in 30 mins of:
    max rep Ski Erg Calories, 3 mins
    50 Double Unders
    3 Front Squats, pick load, from the floor
    1 Legless Rope Climb

    Front Squats- 65-70% 1RM

    Each new round add 5kg to your front squat. Goal is a strong but sustained effort across all rounds completing the work at a RPE of 6-7/10.

    C,
    Push-ups 4x10

    Rest as needed between sets.

    Perfect reps. Add weight or band tension if this is easy. You can challenge yourself by doing these on the rings or with feet elevated with either variation if you like. Sets should be near but not to failure.

  • Snatch + abs Strength

    E2M | 20min

    3 snatch

    E2M | 10min

    20 mountain climber
    10 single jack knife
    15 crunches

  • Zercher squat 3x3 Strength

    Zercher squat 3x3.

  • Warm up and strength Strength

    3:00 easy bike or row

    Barbell warm up

    Then 5:00 to warm up to a heavy 2 rep max

    Hang squat clean
    EMOM x 10
    2 reps as heavy as possible

  • FUNCTIONAL 3.5.2021 Workout

    15 mins (45s. ON, 15s. OFF)

    1.burpee
    2.KBS
    3.box jump