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

  • 12.7.2025 Workout warmup Workout

    Warm-up
    2-3km Jog @ easy pace
    +
    Dynamic mobility – 1-2 Rounds
    10/side/drill Leg swings (forward/backward and side-to-side)
    10/direction/leg Standing hip circles
    10/leg Walking knee hug
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)
    +
    1-2 Rounds
    20m High knees
    20m Butt kicks
    20m Skipping
    +
    2-3 strides
    Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

  • Extra Credit 21-02-2021 Workout

    Resisted Nasal Breathing: 15 Breaths.
    +
    - Foam Roll Lateral Hip x 60s each side
    - Active Straight Leg Raises x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 190121 Workout

    5 Rounds
    1min - 1min - 1min row
    stroke rates: 22 - 25 - 28
    your 5k pace + 5s.

  • MAYFLY PRO TRACK Workout

    A,
    4 rounds for quality of:
    Yoke Carry, pick load, 15m
    10 D-Ball Ground-to-Over Shoulders 50/30kg
    Rest 2 mins

    Yoke Carries- heavy load

    B,
    For time:
    10 Push Press@70/47kg
    10 Strict Pull-ups
    Assault bike 18 cal
    14 Push Press
    14 Strict Pull-ups
    Assault bike 18 cal
    18 Push Press
    18 Strict Pull-ups
    Assault bike 18 cal

    Goal: sub 15 mins

    C,
    3 rounds for quality of:
    10 L/10 R Single Leg Glute Bridges
    Hip Extension Hold, 45 secs
    15 Scap Pull-ups
    Rest 2 mins

  • MAYFLY PRO TRACK Workout

    A,
    Week 1

    Hang Snatch : 3-3-3-3

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

    B,
    CrossFit Games Open 14.4
    As many reps as possible in 14 mins of:
    60 Row Calories
    50 Toes-to-bars
    40 Wall Balls @9/6kg
    30 Cleans @61/43kg
    20 Muscle-ups

    C,
    3 rounds for quality of:
    10 Wall Planks
    20 Side Plank + Reach Throughs
    10 Bent Over Flies, pick load
    Rest 1:30

  • 2/15/21 Workout

    Warm up(10)
    3rds
    10 plyo jumps
    10 knee grab
    10 pick n grass

    WRK(20)
    WRK :20 REST :10 x8-each exercise-circuit through
    hand release push ups
    sit ups
    squat jax
    squats
    mountain climbers

    Finisher
    :30 side plank
    1:00 quad stretch

  • Gimnasztika Workout

    Free handstand

    Warm up Classic gym
    Handstand to wall
    Core
    Zoo walk

    Headstand
    Handstand to partner free with foot help
    With Knee help
    With coxa help
    Betwen hands
    With free and down

    Workout: 3x
    Handstand to wall 15 second
    Core with box 30 second

  • OPEN 22.2 Workout

    OPEN 22.2
    TBA

  • MAYFLY PRO TRACK Workout

    A,
    Front Squat 5-5-5-5

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

    B,
    5 rounds for time of:
    12 Alternating Goblet Box Step-ups @32/24kg
    12 Ring Push-ups
    12 Russian Kettlebell Swings @32/24kg
    48 Double Unders

    Goal: sub 14 mins

    C,
    Couch Stretch, 2 mins/side
    10 Cat Cows
    Roll/Smash IT Bands, 90 secs/side
    10 Cat Cows
    Pigeon Stretch, 90 secs/side
    10 Cat Cows

  • Deadlift+burpee sprints Workout

    Deadlift+burpee sprints

    3x every 4 min (12 min)

    5 deadlift
    10 burpee bar over
    3 deadlift
    6 burpee bar over
    1 deadlift
    2 burpee bar over