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

  • 22.8.2025 2 - 3 rounds Workout

    2-3 Rounds @ 2-3 RIR

    0:30 Overhead dual KB carry
    10-15 GHD hip extensions*
    8-12/side Copenhagen plank lift-offs

    • You can weight these holding a DB/KB/medball or similar on your chest OR barbell behind upper back

  • Fast Intervals Workout

    Level1.

    5rounds:
    15/12cal row
    12 hspu
    rest 2minbetween sets

    Level 2.

    5rounds:
    15/12cal row
    8 hspu (abmat if needed)
    rest 2minbetween sets

    Level 3.

    5rounds:
    15/12cal row
    12 Dual Db stoh @2x15/10kg
    rest 2minbetween sets

  • OHS Strength

    3x5

    OHS (70-80% of 1rm snatch)

  • Snatch complex Workout

    snatch complex

    E90s

    9x 1 power snatch + 3 hang snatch (70-77%)

  • MAYFLY PRO TRACK Workout

    A,
    For quality:
    Sled Drag + Farmers Carry, pick load, 5x 30m

    B,
    3 rounds for time of:
    20 Box Jumps, 60/50cm
    10 Clean & Jerks, 61/43kg

    Goal
    Sub 8 mins

    C,
    Reverse Hyper 20-20-20

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

  • MAYFLY PRO TRACK Workout

    A,
    Snatch 2-2-2-2-2

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

    Find your heaviest "perfect" set of 2. 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,
    4 rounds for quality of:
    8 Tempo Goblet Squats, pick load
    8 Tempo Ring Rows
    8 Tempo Stiff Leg Deadlifts, pick load
    8 Tempo Push-ups
    Row, 750 m
    3 sec down and up for each movement.

    Goal: Complete each movement at RPE of 6/10 with the focus on stretching over strength work

    C,
    For quality:
    100 Band Pull Aparts
    100 Band Face Pulls
    50 Scap Pull-ups
    50 Scap Push-ups

  • 1.8.2021 Unbroken Workout

    For time:

    Row 5000/4600m
    Run 3000m
    Bike 5000/4600m

  • Lördag 11/9 2021 Workout

    20min Amrap:
    50 Front squats 40/30
    40 Box jump overs
    30 Hang c&j 40/30
    20 TTB
    10 Bar MU

  • Optional Accessory Workout

    Accessory:

    3x20s hollow hold
    3x10 hip extension 2s pause

  • Saturday Warm up Workout

    Warm up
    Band Pull Aparts from different "points", perform total
    30-40 reps, each rep hold for 1-2 sec.

    Then with miniband (dont use too strong one)
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    2 rounds
    2:00 cardio
    10 single arm db clean&jerk alt hand from hang
    10 tempo goblet squats (2:0:20)
    1+1 db tgu
    :30 side plank hold R/L

    Then start to build for thruster weight