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

  • Kettlebell arms Workout

    5 rounds
    10 double kettlebell deadlifts
    40m farmer walk
    10 kettlebell thrusters
    40m farmer walk

    @24

  • Nanorosso 16.02.21 Workout

    8 Rft
    8 push jerk 60kg
    8 bar facing burpees

  • Back squat Strength

    Build up to a heavy 10 rep max of the day
    Then do 4x10 @80-90% of the days max
    every 5 min or less

    Finisher
    3x15-20 cyclist squat @20-30% of front squat max

  • 313 tempo false grip pull-up 3x5 Strength

    Three sets of five reps of pull-ups with following tempo:
    3s up, 1s stop, 3s down

  • XMAS WOD Workout

    WOD
    “12 days of Xmas with MayFly”

    1 Manmaker @22,5/15kg
    2 bar muscle up/ C2B
    3 bear complex @ 42,5/30kg
    4 Pistol squat / box step up
    5 Sumo DL High Pull @42,5/30kg
    6 T2b / knee raises
    7 Wall ball 9/6kg
    8 USA swing @24/16kg
    9 Kipping HSPU / Push Up
    10 Double under / Single under
    11 burpee box jump @60/50cm
    12m front rack walking lunge @42,5/30kg

    Timecap : 40mins

    Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

  • Gymnastic strength Workout

    • Death by:
    Ring Muscle Ups
    1 rep al min 1, 2 reps al min 2, 3 reps al min 3 ecc. Sino a quando non riesci più a rimanere dentro
    al tempo.

  • Bench press 3x5 Strength

    A: 8min emom
    3x clapping push ups
    B: Bench press 3x5, amrap sista setet
    C1: strict chin ups 3set
    C2: SA Kb press 3set
    D: tricep press ups 3set
    E: DB skull cruschers 2set

  • Skill workout Workout

    3 rounds:
    - 20 hollow rocks
    - 20 arch rocks

    Complete:
    - 2 x 10 kip swings
    - 2 x 10 kip swings with re-grip
    - 3 x (5 kip swings + 5 bottom half straight leg toes to bar + 3 kip swings + 3 bottom half straight leg toes to bar)
    - 10 x 1 glide to arch
    - 10 x 1 glide to hips to bar
    - 10 x 1 glide kip*Your text here...*

  • DB clean & push press Workout

    4 rounds for time:

    12reps double DB hang squat clean
    12reos burpee over bar
    12reps double DB push press
    10es sit tru

    3x 15reps DB curls 7.5kg
    4x
    15reps narrow grip shoulder press 20kg bar
    15reps bend over rear flye 5kg db

  • Monday 16th December Workout

    "competitior:

    strict muscle up into muscle up eccentric(1-3 reps)

    or

    muscle up eccentric (5-10 reps) rest as needed in between

    Fitness:

    10 rounds

    1 eccentric pull-up
    1 eccentric ring dip

    Circuit

    Every 90 sec perform the reps on each station:

    1,5-10 russian press ups (regular press-ups or eccentrics if not) russian dips if russian press-ups are easy
    2, 10 box kips
    3, rope pull arm over arm from standing but in a strict hinge attempt a min of solid pulls including time to run the rope GO HEAVY!!!!
    4, back extensions on swiss ball 45sec
    5, 6-8 acher pull-ups or 6-12 archer ring rows

    3 rounds