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

  • Army Combat Fitness Test Workout

    Evaluate the current state of fitness using the ACFT.
    Select personnel conduct the ACFT.
    Other personnel conduct the alternate event.

    Log your score, to track progress over time.

  • Deadlift Strength

    Deadlift core lift
    Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
    Warm up with 2 sets of 10 reps of good mornings
    Warm up with 1 set empty barbell 10 reps
    Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
    3 working sets
    Set 1 is 5 reps of 65% training max
    Set 2 is 3 reps of 75% training max
    Set 3 is max reps* of 85% training max**
    *max reps is the most amount of reps you can complete in one attempt at that weight
    **training max is 90% of your 1RM one rep max

    Log weight and max reps in comments

  • Breathe heavy Workout

    3 rounds for time

    15 thruster @50kg
    300m skierg
    7 thruster @50kg
    300m skierg

    TC 20min.

  • Kunto Workout

    6 Kierrosta: (you go, i go)

    10 Cal pyörä/soutu
    15/15m Kahvakuulankanto
    16 Curtsy kyykky
    12 Tankosoutu

  • Front squat 3x10 Strength

    Ekaks nämä ja suoraan perään takakyykyt 3x14

  • Back Rehab 1 Workout

    5 Rounds
    12 cal bike
    12 floor press (50lb DB)
    12 Reverse Lunges
    12 weighted Dead Bugs
    1 min rest

  • Back squat 10 RM Strength

    10 reps max weight back squat

  • Hidas kidutus ja ärsyttävä accessory Workout

  • 6.9.2021 Workout

    For time :

    1000m Ski
    2000m Bike
    750m Ski
    1500 Bike
    500 Ski
    1000 Bike

  • 30min EMOM Workout

    1) 15 wall ball
    2) 10cal bike
    3) 20-30 DU
    4) 10cal row
    5) rest