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,
    Block Snatch 3-3-3-3

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

    Week 2

    Find your heaviest "perfect" set of 3. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

    B,
    For time:
    Run, 1 mi
    Dumbbell Bear Crawl, 22,5/15kg, 30m
    Run, 800 m
    35 Ring Push-ups
    Run, 400 m
    20 Strict Pull-ups

    Goal
    Sub 25 mins

    C,
    3 rounds for quality of:
    Mixed Grip Carry, pick load, 15m
    10 L/10 R Lateral Med Ball Toss, pick load
    Mixed Grip Carry, pick load, 15m
    20 Banded Face Pulls
    20 Reverse Hypers, pick load
    Rest 1:30

    Athlete Instructions
    Athlete Instructions
    Mixed Grip Carry- front rack + overhead carry
    Reverse Hypers- recovery weight

  • PART 1: Clean & Push Jerk Strength

    Build to A Heavy Single Clean & Jerk

  • Thrusday Optional Cardio or Rest Day Workout

    Rest or Swimming Day
    Warm Up
    PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
    vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja sit uimahalliin.

    Swim Workout
    2 sets
    150m swim
    1 min rest
    2x25 kick at max effort, rest 30s bwn
    1 min rest
    100m swim
    rest 1 min
    2x25 kick at max effort, rest 30s bwn
    rest 1 min
    50m swim
    rest 1 min
    2x25 kick at max effort, rest 30s bwn
    rest 2 min bwn sets

  • Karantreeni "Karen" Workout

    150 wall ball shots for time

  • Wednesday Cool down Workout

    Cool down
    2-3 min light cardio
    10-15 banded pass through
    10-15 band pull aparts
    1+1 banded lat strech
    1-2 wall adductor strech
    1 min cobra to downdog pose

  • Wednesday Warm up Workout

    Warm Up
    3 sets
    1:00 cardio (add speed each round)
    10+10 banded monster wal
    10 banded hip bridges
    5 push up to downdog pose
    10 wall squats
    5 barbell OHS with 3 sec pause
    5+5 single arm db bench press

  • Monday Cool down Workout

    Cool down
    2-3 min light cardio
    1+1 min pigeon pose
    1+1 min banded bully strech
    1+1 min tricep strech

  • Monday Warm up Workout

    Warm Up
    3 sets
    1:00 cardio (add speed each round)
    10+10 banded side steps
    5 banded dynamic squat strech
    5 inch worm with push up
    5+5 single arm db thrusters
    5 kipping knee raises

  • MOVEMENT - Bodybuilding & machines Workout

    30min for quality, rest as needed:
    8-12 bench press
    90s machine
    8-12 reverse grip Yates row
    90s machine
    6-8 + 6-8 sandbag bearhug box step up (60/50cm)
    90s machine

    RPE 6-8, by feel.

  • Thruster ladder Workout

    Thruster Ladder
    For Time:
    18 Thrusters (115/85)
    15 Thrusters (135/95)
    12 Thrusters (155/105)
    9 Thrusters (185/125)

    *7:00 Time Cap