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,
    7 rounds for quality of:
    Monostructural Cardio, 3 mins
    2 Push Press, pick load

    Monostructural Cardio- Bike or Row at RPE 7/10
    Push Press- 85%+ 1RM

    B,
    3 rounds, each round for time, of:
    10 Strict Pull-ups
    20 Alternating Goblet Box Step-ups, 24/16kg, 60/50cm
    30/25 Bike Calories
    Farmer Carry, 24/16kg, 30m
    150 Double Unders

    Rest 2 mins between each round.

    Goal
    Consistent effort on all rounds and sub 7 mins each round.

    C,
    Stretch:
    Pec Stretch
    :60-90 sec

    Couch Stretch
    2 min/side

    Banded Lat Stretch
    :60 sec/side

    Adductor Stretch
    :90 sec

  • 28.5.2024 Accessory for 16 minutes Workout

    1-3 skin the cat
    20-30s handstand hold
    10 strict knee raises
    5+5 single leg db snatch

  • FUNCTIONAL 18.3.2023 Workout

    EMOM 8
    1: 6 x deadlift
    2: 3-5 pull ups/ 10-14 ring row

  • Fran Workout

    For Time:

    21-15-9
    Thrusters
    Pull-ups

  • 20.12.2024 EMOM 10 Workout

    EMOM 10 (0:45 work / 0:15 rest)

    1) Double-unders*
    2) Rope climbs

    • You can choose regular DU, cross-over DU or single-under DUs here

  • 31.8.2023 snatch, clean & jerk, clean pull Workout

    week 7/9

    WARM UP + TECHNIQUE 10-15min

    SNATCH
    1@86%, 1@90%, 1@88%, 1@94% sn-%, rest 2min

    CLEAN + SPLIT JERK
    1+1@84%, 1+1@86%, 1+1@84%, 1+1@90% jerk-% rest 2min

    CLEAN PULL
    2-3x2@+5kg today best jerk, rest 2min

  • Extra Credit 25-09-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5/5 Shoulder Cars Against Wall*
    10 Banded Wall Walks**
    -Rest as Needed b/t Sets-
    *Stand next to wall with palm facing the wall. Keeping the body as still as possible, make a big circle with the shoulder. Move away from the wall if you get stuck. Go back and forward for 5 reps on one side before switching.

    **Start with a band around the wrists, facing the wall and place forearms/wrists on the wall, palms facing each other. Move one forearm slightly up without moving the other. Once the wrist is down, move the other forearm. Continue walking the forearms up the wall until the ribs begin pulling away from the hips. From there, walk back down. Make sure to round through the upper back, have a soft knee bend, and tucked hips.

  • Extra Credit 29-09-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    1:00 Triceps Foam Roll
    1:00 Foam Roll Legs
    -Rest as Needed b/t Sets-

  • 24.1.2024 BEC Workout

    Basic Endurance CrossFit

    6 Minutes Any Machine
    10 Reverse Flyers
    10 Biceps Curls
    6 Minutes Any Machine
    15 Reverse Crunch
    15+15 Side Crunch

  • WEIGHTLIFTING TECHNIQUE Workout

    Muscle snatch + OHS + Sotts-press
    5 x 3+3+3

    Hip snatch + Hang snatch + Snatch

    6 x 1+1+1

    Snatch pull + pull below the knee

    5 x 1+3