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

  • Muscle & Power, Special Workout

    New Year MUSKELI

    3 rounds for time:
    20 Pullups
    24 Back squats

  • WARMUP: Workout

    3 ROUNDS:
    10 BAND PULL APART
    10 BANDED PASS THROUGH
    15 YTW (5XY, 5XT, 5XW)

  • Franish Workout

    21-15-9

    DB Thruster
    Burpee pull up

  • MAYFLY PRO TRACK Workout

    A,
    "Filth Fifty"
    For time:
    50 Box Jumps, 60/50cm
    50 Jumping Pull-ups
    50 USA Kettlebell Swings, 16/12kg
    50 Walking Lunges
    50 Knees-to-elbows
    50 Push Press, 20/15kg
    50 Back Extensions
    50 Wall Balls, 9/6kg
    50 Burpees
    50 Double Unders

    Goal
    Sub 25 mins.

    B,
    For quality:
    75 Band Pull Aparts
    75 Band Face Pulls
    50 Seated Bent Over Rear Delt Raises, pick load

  • Cupid’s Hyrox <3 Workout

    AMRAP 1

    250 m row
    15 kb deadlifts
    15 m lunges
    20 kb swings

    AMRAP 2

    250 m ski
    20 WB
    100 m FC

    AMRAP 3

    500 m run
    12 box jumps
    10 push ups
    20 air squats

    AMRAP 4

    500 m bike
    10 squatjumps
    10 airsquats

  • Back squat Strength

    Back squat 5x3

  • MAYFLY PRO TRACK Workout

    A,
    Block 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,
    For time:
    Row, 1000 m
    50 Thrusters, 20/15kg
    30 Pull-ups

    Goal
    Set a new benchmark or shoot for sub 10 min.

    C,
    For time:
    18 Toes-to-bars
    100 Single Unders
    15 Toes-to-bars
    100 Single Unders
    12 Toes-to-bars
    100 Single Unders
    9 Toes-to-bars
    100 Single Unders
    6 Toes-to-bars
    100 Single Unders
    3 Toes-to-bars
    100 Single Unders

    Toes-to-bars- must be unbroken

    If you drop from the bar it's an additional 50 single under "penalty". Pick up the set where you left off if you do drop off the bar.

    Goal: Just get it done

  • 23.5.2026 Clean Pulls Strength

    Clean Pulls

    6 x ( 2 + 2 ) Every 2:30. @ 80-90% PC 1RM or 30 - 40% DL 1RM

    • 2 lift heels on ground + 2 lift to toes on balance

  • Olympic Lifting 21-02-2023 Workout

    EVERY 1:30 x 5 SETS
    2 Hang Power Clean + 1 Hang Squat Clean

    • Start Light-Moderate and end Moderate-Heavy
    • RPE 6

  • Wednesday 11/01/2023 Workout

    Warm up
    3 R x 30”ON : 30” OFF
    - Hands off Push ups
    - lunges
    - Shoulder Tap

    3 min rest

    Cut off - 20”
    5 Round
    - 100 Double under / 200 Skipping
    - 30/20 Burpees box over @ 24”/20”

    3 min rest

    AMRAP 8
    - 4 Hands off Pushups / Handstand Push ups
    - 8 Kettlebell Swing @ 32/24kg
    - 12 GHD sit ups/ toes to bar/ hanging knee raises/ lying leg raises