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,
    Every 3 mins for 15 mins do:
    Sled Drag, pick load, 15m
    4 Man Makers, 15/10kg
    Handstand Walk, 10m

    Sled Drags- moderate weight

    Complete at RPE 6-7 out of 10 (60-70% effort).

    B,
    3 rounds for quality of:
    L Waiters Walk, pick load, 15m
    20 Russian Twists, pick load
    Banded Plank Hold, 30 secs
    R Waiters Walk, pick load, 15m
    10 L/10 R Paloff Press
    GHD Hip Extension Hold, 30 secs

    Rest as needed between each set and use light to moderate weight for the carries.

  • Extra Credit 06-03-2021 Workout

    KB Curls: 3 x 8-10. Rest 60s.
    +
    - Foam Roll Hip Flexors x 60s each (6-12 inch passes)
    - 60s each side Biphasic Hip Flexor Stretch
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Tisdag 29/12 2020 Workout

    E10min for 40min
    1000m row
    50 DU
    30 Wall balls
    10 TTB

  • MAYFLY PRO TRACK Workout

    A,
    Every 3 mins for 15 mins do:
    Sled Drag, pick load, 15m
    4 Man Makers @15/10kg
    Handstand Walk 10m

    Sled Drags- moderate weight

    Complete at RPE 6-7 out of 10 (60-70% effort).

    B,
    3 rounds for quality of:
    L Waiters Walk, pick load, 15m
    20 Russian Twists, pick load
    Banded Plank Hold, 30 secs
    R Waiters Walk, pick load, 15m
    10 L/10 R Paloff Press
    GHD Hip Extension Hold, 30 secs

    Rest as needed between each set and use light to moderate weight for the carries.

  • Muscle & Power, YV1 Strength

    Wide grip Bench press 3x12 reps

  • Muscle & Power, Joker Workout

    “Elizabeth”
    21-15-9 Reps
    Cleans (135/95 lb)
    Ring Dips

  • 01/02/21 Strength

    Bodyweight only strength

    1min on
    1min off
    3 rounds per exercise
    Complete all sets per exercise before moving on to the next.
    Aim to do the first set at a harder scale than usual
    Aim for a big set and then break up as required do not break up to achieve to the most reps in a minute

    1) strict pull ups
    2) strict hspu/box hspu/pike push up
    3) strict chin ups
    4) strict dips
    5) perfect press ups

  • Gymnastic Metcon Workout

    • 100/75 m for time of:
    Handstand Walks
    Every time you break the HSW perform:
    Legless Rope Climb 1 rep
    Rope Climb 1 rep
    Non andare comunque oltre le 7-8 volte.

  • Toes to bars Workout

    1min test
    +
    40% of max reps
    40% of max reps
    50% of max reps
    Max effort
    30% of max reps

    Rest 1min between sets

    Kirjoita kommentteihin toistomääräsi kierroksilta, yhteensä kuusi kierrosta!

  • Overhead Squats (DELOAD) Strength

    5 Sets Of Overhead Squats
    Set 1: 3 @90% of your 1RM Snatch
    Set 2: 2 @95%
    Set 3: 2 @95%
    Set 4: 2 @100%
    Set 5: 2 @80%

    • Rest as needed btw sets