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

  • Extra Credit 12-10-2022 Workout

    Single Leg FL Calf Raises
    2 x 25 each. Rest 60s
    +
    - Pigeon Pose - 60s each
    - Lizard Pose - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • 12.10.2022 Zone 2 + Skill Practice ( Aruba ) Workout

    45 - 60 minute @ Zone 2 ( Bike, Row, Ski or Run )

    Every 5 minutes

    1-2 Minutes Jump Rope / Single Leg Skill

  • MAYFLY PRO TRACK Workout

    A,
    Snatch 1x1

    Use the heaviest weight you can for the set.

    20 mins to find a 1RM for the day.

    B,
    6 rounds for time of:
    6 Alternating Front Rack Lunges, 61/43kg
    6 Shoulder-to-Overheads
    12 Ski Erg Calories

    Goal
    Sub 12 mins

    C,
    3 rounds for quality of:
    5 WY Negatives
    10 Scap Pull-ups
    Bottoms-up Kettlebell Carry, pick load, 15m

  • CONDITIONING Workout

    15-12-9-6
    Cal Airbike
    Burpee box over
    RPE 4

    Target: Sweaty and nasty. Not
    an all out effort but move
    quickly

  • Skills Workout

    Skill practice

  • WARM UP Workout

    5-10min of DU or triple under
    practice

    2-3 rounds:
    10m Bear crawl
    20sec Hollow hold
    10m Crab walk
    5 Slow tempo push ups (5sec
    down / 5sec up)

    2 rounds of ankle flow

  • EasyWOD 10.10.2022 Workout

    Voima
    E3MOM, 3 rounds
    bent over row x6-10
    -tangolla

    WOD
    3x TABATA
    Tabata burpee/up down
    -rest 2min
    Tabata sit up/vatsarutistus
    -rest 2min
    Tabata kettlebell swings

  • "Stop The Press" Workout

    2 rounds, each round for time, of:
    20/16cal Ski
    20 DB Floor Presses 20/15kg
    15/12cal Ski
    15 DB Floor Presses
    10/8cal Ski
    10 DB Floor Presses
    - Rest 2min btw rounds.

  • Snatch Strength

    Then 9-12x Single.. Lift every
    60-90sec @80-90% of 1RM. All
    sets across (same loading).
    You can choose from 9 to 12
    sets.

  • Snatch Strength

    Find heavy of the day in 15min
    (RPE 4+ to 5)