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

  • 22.10.2021 Deload Cycle Strength

    Back Squat

    3 x 3 x 70%

  • Assault Bike Intervals (sub for running) Workout

    2 rounds, each round for time, of:
    30cal Assault Bike
    Rest 2 mins
    30cal Assault Bike
    Rest 1:30
    20cal Assault Bike
    Rest 1 min
    20cal Assault Bike

    Rest 5min btw rounds.

  • Adventure Saturday Workout

    Find a Friend and Find an Adventure!
    Saturdays are good for hiking, biking, kayaking, have fun outdoors.
    Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
    Have a safe and fun Saturday!

    You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

  • MAYFLY PRO TRACK Workout

    A,
    Zercher Carry 1-1-1-1-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.
    Specify distance in notes.

    5x 15m

    B,
    Single Arm Overhead Carry 1-1-1-1-1

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

    5x L 15m ft/R 15m

    C,
    4 rounds for max reps of:
    Partner 1 do:
    1 Rope Climb
    2 Shuttle Runs, 10 m
    1 Rope Climb
    Partner 2 do:
    AMRAP of:
    7 Dumbbell Squats @2x22.5/15kg
    7 Toes-to-bars

    Shuttle Runs- 10 meters down and back

    Complete in teams of 2. Switch once the last rope climb is complete.

    Goal: No more than :90 seconds on the climb and run segment

    D,
    4 rounds for quality of:
    Banded Lateral Walk, L 7,5m/R 7,5m
    15 L/15 R Side Lying Leg Raises
    Single Leg Glute Bridge Hold, L 20 secs/R 20 secs

    3-4 rounds.

  • WOD 23/10/21 Workout

    TEST DAY 5: "LAST EFFORT"
    EMOM 15' OF:
    1) MAN 15/10 CAL BIKE OR 20/15 CAL ROW
    WOMAN 10/7 CAL BIKE OR 15/10 CAL ROW
    2) 12/10 AMERICAN SWING 32/24 - 24/16
    3) 10/8 FLOOR PRESS 2× 22.5/15 - 15/10

  • Warm up Workout

  • Linnamasters 2021 karsinta - laji 2 Workout

    25m front rack dumbbell walking lunges
    50 db power snatch alternating
    25m front rack dumbbell walking lunges
    50 t2b

    9:00 timecap.

  • Main site Sunday 211017 Workout

    60 toes-to-bars for time

    *perform 12 burpees at the start of each minute

  • Assault Bike Intervals Workout

    For time:
    18-15-12-9-6cal Assault Bike
    Rest 1:1

  • Kettlebell Workout

    Wod
    30-25-20-15-10
    Russian Swing @28/20
    50 meter Shuttle Sprint
    Abmat Sit-Up
    50 meter Shuttle Sprints

    Core in Pairs
    3 rounds
    100 meter OH Carry (50-50/side) @24/16
    Partner: Excented Wall Plank