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

  • Viikko 12 Workout

    Toinen kova viikko, viikolla 13 kevennys taas. Kevennämme joka kolmas viikko että hermosto pääsisi palautumaan kovista maksimaalisista voimailuista sekä suht korkeasta volyymista!

  • Main site Friday 251017 Workout

    For time
    - Ruck 3 miles

    or

    ♀ 30 lb
    ♂ 45 lb

  • 5 x 3:00 AMRAP Workout

    1 rope climb
    9 thrusters (30/42,5 kg)
    – Rest 3:00 between each AMRAP.
    – Start each round where you left off.

    Scaled WOD
    3 pull to stand
    9 thrusters
    – Rest 3:00 between each AMRAP.
    – Start each round where you left off.

  • Back squat 3 Strength

    4x3 back squat

    Last set is your 3RM if this shows up at the test week

  • bench press Strength

    1x5 @9,5
    4x5

  • Conditioning Workout

    Partner workout (You go, I go)

    5 rounds for time
    12 toes to bar
    12 box jump overs@60/50 cm
    12 DB snatches@22,5/15 kg

    rest 3 mins

    For time
    60 toes to bar
    60 box jump overs
    60 DB snatches

    Every 2 mins complete 5 syncro burpees.
    Start with the burpees.

    Time cap: 35 mins

  • MAYFLY PRO TRACK Workout

    A,
    Hang Snatch 1-1-1-1-1

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

    Find your heaviest ""perfect"" set of 1.
    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,
    Every 4 mins for 28 mins do:
    Run, 400 m
    12 Pull-ups
    8 Hang Power Cleans, 70/47kg

    C,
    3 rounds for quality of:
    10 Scap Pull-ups
    15 Band Pull Aparts
    Hollow Hold, 20 secs

  • Extra Credit 01-03-2023 Workout

    OPTIONAL COOL DOWN
    2 SETS
    :30/:30 Lat Foam Roll/Side
    10 Slow Arm Haulers
    5 Cat/Cows
    1:00 Child's Pose

  • MAYFLY PRO TRACK Workout

    A,
    Sumo Deadlift 3-10

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

    Build up to a heavy set of 3, then back off to a heavy set of 10.

    RPE 8/10 for both sets.

    B,
    1 1/4 Front Squat 1x1

    Use the heaviest weight you can for the set.
    Find a heavy single for the day in 15 mins.

    C,
    3 rounds for time of:
    5 Front Squats, 102/70kg
    10 Push Jerks, 70/52kg
    50 Double Unders

    Goal
    Sub 9 mins

    D,
    3 rounds for quality of:
    10 Kneeling Kettlebell Halos, pick load
    15 Band Face Pulls
    Hollow Rock, 20 secs

    Kneeling Kettlebell Halos- 5 reps each direction

  • Conditioning Workout

    Partner wod ( You GO, I GO )
    2 sets of
    5 mins of :
    Max cal row
    1 min rest
    5 mins of:
    Max rep wall ball@9/6kg
    1 mins rest
    5 mins of:
    Max rep Dumbell Hang Snatch @22,5/15kg
    Log your reps and the Goal is to achieve the same or more reps in the second set!