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,
    Push Press 10-8-6

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

    B,
    Weighted Pull-up 5-5-5-5-5

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

    C,
    3 rounds for time of:
    Partner Run, 800 m
    60 USA Kettlebell Swings@24/16kg
    40 Toes-to-bars

    Kettlebell Swings- shared
    Toes-to-bars- shared

    Complete in teams of 2.

    Goal: Sub 25 minutes

    D,
    3 rounds for quality of:
    Arms Overhead Hip Hinge Hold, 1 min
    Single Leg Balance, L 30 secs/R 30 secs
    Arms Overhead Hip Hinge Hold, 1 min
    Single Leg Balance + T-Hold, L 30 secs/R 30 secs
    Arms Overhead Hip Hinge Hold, 1 min
    T Hold Single Leg Balance + Rotation, L 30 secs/R 30 secs

  • V-up intervals Workout

    5 rounds

    • 5 V-ups
    • 30 seconds of rest

  • 24.03.2022 Workout

    Partner WOD:
    7 minute AMRAP of:
    5-10-15-20-... of:
    Barbell Squats (40/25kg)
    Toes to Bar

    Rest 3 minutes

    7 minute AMRAP of:
    5-10-15-20-... of:
    Burpee Over Bar
    Tuck-Up

    Rest 3 minutes

    7 minute AMRAP of:
    5-10-15-20-... of:
    Shoulder to OH (40/25kg)
    Pull-Ups

    Rest 3 minutes

    7 minute AMRAP of:
    5-10-15-20-... of:
    Hand Release Push-Ups
    KB Sumo High Pull (24/16kg)

  • Eccentric chin up Strength

    Every 150s x 4
    4 Chin up V.1-2 (4-0-X-0)

    Huom!
    4s tasainen alaslasku. Jos voima ei riitä vetämään itseään ylös voi tehdä pelkän jarrutus vaiheen. Liikkeen voi myös skaalata matalaan tankoon.

  • 27.03.2022 Workout

    In Teams of 3:
    2 Rounds:
    3 min max Burpee Box Jump Over
    3 min max KB Swings
    3 min max cal Row
    3 min max Double KB Push Press @2x16/12kg
    3 min max Jumping Lunges
    3 min rest
    (1W/2R)

  • Rope Climbs Workout

    For Time:
    Total Reps Completed In "Death By Rope Climbs" Piece on 6/8/22

  • 28.03.2022 Workout

    STR:
    3 sets for Quality:
    15 Russian KB Swings (rasked)
    15 Double DB Push Press
    12-16 Alternating Goblet Cossack Squat
    Rest as needed

    WOD:
    25 min AMRAP:
    8-16-24-32-40-48-... Air Squats
    4-8-12-16-20-24-... Down-Ups
    2-4-6-8-10-12-... Strict Pull Ups
    *30s Plank Hold after each round

  • Superkids 10-13 v Voima Strength

    sumomaastaveto-tekniikka

    / 3 x 5 sumomave

  • SPCOM23032020 Workout

    A. Warm Up

    5' DU/SU
    Poi
    4 Rnd
    10 Ring Row/TRX
    15 Deficit push-up du disco
    20 Front Squat Empty bar

    B.
    Forza
    Eseguire questo complex
    5x8-10
    (1H. Power clean+ 1 squat Clean)

    C.
    EMOM ogni 4'
    10 Burpee Box Jump/In alternativa over (salta un'ostacolo)
    8 Clean and Jerk 165/110lbs
    6 Pull-up/12 TRX
    Continua fino a quando non riesci a stare nei tempi

    D. Skill – For Time
    5 Rounds
    30 Push Ups (possibilmente con sovraccarico)

    E. Optional

    Rnd 1-3
    3×1' Shoulder Taps
    oppure
    HS Hold 4×20-30"

    Plank 5×1'

  • Monday Cool down Workout

    2-3 min light cardio
    1+1 min hip flexor strech
    1+1 min quad strech
    1+1 min leg across body strech