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

  • "Ice Box" Workout

    AMRAP 25:
    7 Box Jump Overs (24"/20")
    7 Pull-ups
    7 Power Snatches 34 / 25 kg

    Every 5 Minutes [Starting at 0:00]:
    400 Meter Run

    *Score: Rounds + Reps (Do Not Include Run) 

  • MAYFLY PRO TRACK Workout

    A,
    For quality:
    Sled Drag, pick load, 400 m
    10 L/10 R Single Arm Kettlebell Clean & Jerks@16/12kg
    20 Barbell Good Mornings
    Banded Plank Hold, 30 secs
    80 Bike Erg Calories
    10 L/10 R Single Arm Kettlebell Snatches,
    20 Barbell Romanian Deadlifts
    Banded Plank Hold, 30 secs
    Jog, 1 mi
    10 L/10 R Kettlebell Front Rack Box Step-ups
    20 Barbell Front Squats
    Banded Plank Hold, 30 secs

    B,
    3 rounds for quality of:
    20 Alternating Landmine Rotations, pick load
    Flutter Kick, 30 secs

  • MAYFLY PRO TRACK Workout

    A,
    Tempo Strict Press 8-8-8

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

    3 secs up and down.

    B,
    For time:
    6 rounds of:
    Run, 400 m
    10 Back Squats @102/70kg
    -- then --
    6 rounds of:
    Row, 500 m
    10 Strict Handstand Push-ups

    Complete in teams of 2. You go-I go fashion.

    Each athlete will complete 3 rounds.

    C,
    For quality:
    Monostructural Cardio, 60 mins

    Low-intensity effort of your choice. Ride a bike, go for an easy jog, hike, ruck, or even swim. Just choose something outdoors.

  • 4 roundsia Workout

    4 rounds for time:

    10 deadlift 100/60kg or 10 clean 60/40kg
    6 weighted box over 25/16kg
    10 pullup
    6 burpee bar over

  • Kädetöntä echoa Workout

    4 settiä (kierrosajat ylös)
    20 cal echo (ilman käsiä)
    20 ghd/abmat sit ups
    20 hang power clean 60/45-50/40-42,5/35

    Rest 2min between sets

    3 set
    10 ring push ups/push ups
    10 pull ups / jumping pull ups
    15 Dips
    15 biceps curls
    10 weighted sit ups
    10 leg raises
    60s plank

    Rest 2min between sets

  • 6KM of pure run Workout

    4 x 800m
    4 x 400m
    4 x 200m
    4 x 100m

    Rest time between the laps are the time you run.

  • Kelkkailua Workout

    3 rounds

    50m sledge push 105/75 kg

    Rest between rnds

  • Quad burner Workout

    E4mom x5:
    20 cal C2 bike
    20 wall ball

    For bike: damper at 10. Aim for 70+ rpm.
    Try to go ub w/ wb.

    Should be roughly 1-1 work-rest ratio.

  • Card deck by pulut Workout

    A run 300m
    ♠️ v-ups
    ♥️ clean
    ♦️ burbees
    ♣️ push-ups

  • Unwanted Workout

    12min AMRAP of...

    I : GS snatch x20 (24kg/16kg)
    II : T2B/K2E x10
    III : Box Jump x10 (30”/24” - full extension on top!)
    IV : 60 sec (ski) ergo FOR CALORIES

    Result is the calories on (ski) ergo.

    You didn’t want to snatch kettlebells but rather not ski either so here you go! Because you’re not going to train for this anyway it will make a GPP test to try atleast twice a year (because you’re not going to do it quarterly anyway)...

    GS snatch is kettlebell snatch in the sport style, starting from a swing; not ground-to-overhead. Only one hand-switch allowed per set.