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

  • 21.1.2021 Deload Strength

    Front Squat

    3 x 3 x 75%

  • Ring Muscle-Ups Workout

    4 Sets For Quality:
    50% Max Ring Muscle-ups

  • Conditioning 14-04-2021 Workout

    30:00 Clock

    With a partner complete:
    0:00 - 10:00
    Max Farmer Carries x 30m

    10:00 - 20:00
    Max Distance on the Rower

    20:00 - 30:00
    Max Rounds of:
    7 Box Jumps w. step down @61/51cm
    7 G20H with a plate @20/15kg
    7 Up-Downs

    • Each partner completes a full round at a time.
    • Goal: Split work in half and sustain a challenging pace.

  • MAYFLY PRO TRACK Workout

    A,
    Prowler Push 1-1-1-1-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.
    Specify distance in notes.

    5x 15m

    Use a relatively heavy load.

    B,
    5 rounds for quality of:
    Row, 500 m
    10 Burpee Over Rowers
    5 Strict Pull-ups
    10 Z Press, pick load

    Z Press- moderate load

    Complete at a RPE of 6-7/10.

    C,
    Banded Hamstring Stretch:
    :90 sec-2 min/side

    Lying Leg Crossover Static Hold:
    :60-:90 sec/side

    Pec Stretch:
    :60-:90 sec/side

    Static Thread the Needle Stretch:
    :60-:90 sec/side

  • Overhead Squat Workout

    5 rounds
    1 min on 1 min off

    ME OHS 61/43

  • Extra Credit 14-04-2021 Workout

    World's Greatest Stretch: 10 reps each side.
    +
    - Foam Roll Hamstrings x 60s each (6-12 inch passes)
    - Active Straight Leg Raises x 20 reps each side
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 15.4.2021 Workout

    EMOM 16

    1 minute : 1 Squat Clean. Climbing Heavy. Start @ 60% 1RM
    2 minute : 30 Double Unders

  • 180122 Tiistai (ulkowod) Workout

    Partner workout
    20min AMRAP
    Partner 1: 300m run
    Partner 2: AMRAP one arm devil's press 22,5/15

  • 26.3.2023 Pull ups, Push ups & Row Workout

    5 rounds, go every 2:30

    5 strict pull ups
    5-8 push ups

    Row 800/700m
    ...moving into
    50 box jumps step down
    40 T2B's
    30 alternating devils presses with single DB

    TC16

  • MAYFLY PRO TRACK Workout

    A,
    5 rounds for quality of:
    Farmer Carry, pick load, 15m
    Sled Pull, pick load, 15m
    Rest 2 mins

    B,
    0:00-5:00
    AMRAP 5 mins: Toes-to-bars and Clean & Jerks
    Teams of 2 - complete as many rounds as possible in 5 mins of:
    9 Toes-to-bars
    5 Clean & Jerks, 185/125 lbs

    Complete in teams of 2.

    While one person completes the couplet the other rests.

    5:00-10:00

    AMRAP 5 mins: Toes-to-bars and Clean & Jerks
    Teams of 2 - complete as many rounds as possible in 5 mins of:
    7 Toes-to-bars
    7 Clean & Jerks, 61/43kg

    Complete in teams of 2.

    While one person completes the couplet the other rests.

    10:00-15:00

    AMRAP 5 mins: Toes-to-bars and Clean & Jerks
    Teams of 2 - complete as many rounds as possible in 5 mins of:
    5 Toes-to-bars
    9 Clean & Jerks, 43/30kg

    Complete in teams of 2.

    While one person completes the couplet the other rests.

    C,
    For quality:
    100 Seated Banded Leg Curls
    3x 10 Back Extensions
    Arms Overhead Hip Hinge Hold, 3x 20 secs