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

  • Tempaus Workout

    Tekniikkaa + työsarjat

  • Sunday Funday Workout

    In American culture Sunday is a day of rest.
    Enjoy the day! Do something that you enjoy or adds value to your life.
    The performance triad includes rest.
    Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

    Use today to cheer and comment on your peers' logged results for the week!

    You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

  • WOD 08/03/22 ENDURANCE Workout

  • 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!

  • Strong stuff Workout

    5 rounds for quality
    30m sled push (keep it light and fast)
    6 sand bag over shoulder ahafa
    15 GHD hip extension

  • FRONT SQUATS Strength

    Front Squat 5x1x85%

  • Bench Press wendler 3+ Strength

    A: 8min emom 3x Banded squat jumps
    B: Bench Press 3-3-3+
    C: Incline db Bench Press 3x6
    D: Sissy squats 3x10
    E: Behind the head triceps extensions 3set

  • MAYFLY PRO TRACK Workout

    A,
    Clean & Jerk 1x1

    Use the heaviest weight you can for the set.

    15-20 mins to find a 1RM for the day.

    B,
    Teams of 3 - For time:
    Sled Drag, 40/30kg, 800 m
    Kettlebell Farmers Carry, 24/16kg, 800 m
    Back Rack Barbell Carry, 61/43kg, 800 m

    Accumulate the total in any order.

    Complete in teams of 3.

    All team members can work at the same time. Rotate through exercises as little or often as you want.

    Goal: Just get it done.

    C,
    4 rounds for quality of:
    Glute Bridge Hold, 20 secs
    7 Ring Glute Walk Outs
    10 L/10 R Band Knee Abductions

    Glute Bridge Hold- feet on rings

    Rest as needed between rounds.

  • Trap Bar deadlift 5RM Strength

    Trap Bar deadlift 5RM

  • Back squat 5-5-3-3-1-1 Strength

    Back squat
    2x5
    2x3
    2x1