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

  • Nanorosso 16.11.21 Workout

    For time
    3 rounds
    15 Front squat 50kg
    15 hspu
    Directly to 200m farmer carry double kb 24kg
    Directly to
    3 rounds
    45 air squat
    15 sto 50kg

  • Lördag 7/9 2019 Workout

    8 rnft
    5 strict dips
    5 strict pull ups
    30sec sorenson hold
    30sec Wall sit

  • Run Fast then Push & Pull Workout

    Warm up: stretch 30-60 seconds each, alternate sides: knee hugs, grab foot from behind, grab shin pull up, leg swings, reverse lunge with twist, army circles, butterflies, 200 meter jog

    Workout Part 1: Run 1 mile at the fastest pace you can
    Record your time
    Use this time to help determine what "ability group" you will run in for group sessions

    Workout Part 2:
    A) Complete 3 sets of Hand release push ups
    Set 1: 20 reps, Set 2: 15 reps, Set 3: 10 reps
    Do as many correctly as possible, go to knee push-ups if needed; do not reach muscle failure, stop when your muscles stop

    B) Complete 3 sets of Pull ups
    Set 1: 15 reps, Set 2: 10 reps, Set 3: 5 reps
    Do as many strict pull ups as you can. If you do not have pull ups, do jumping pull ups or negative pull ups or banded pull ups or pull up machine. Do not do kipping or butterfly pull-ups--they do not build strength.

    Cool-down: 800 meter walk
    10 minutes of foam roller and 5 minutes of band stretching

    Log your results in the comments. Keep track of your push up and pull up performance/progress.

  • MAYFLY PRO TRACK Workout

    A,
    For distance:
    Weight Vest Run: 1x 10 mins @9/6kg

    Directly into part 2...

    For time:
    Run, X m

    Take the vest off and run out and back to your previous turn around point for time.

    B,
    3 rounds for quality of:
    Sled Drag, pick load, 15m
    10 Single Stiff Legged Deadlifts, pick load
    Sled Drag, pick load, 15m
    10 Barbell Hip Thrusts, pick load
    Sled Drag, pick load, 15m
    10 Glute Bridge Walkouts

    Sled Drag- heavy
    Glute Bridge Walkouts- on rings

  • Strenght Strength

    Power

  • MAYFLY PRO TRACK Workout

    A,
    Push Press 12-9-6

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

    RPE 8/10

    B,
    Strict Pull-ups 5x8

    Rest as needed between sets.

    Add weight if this is easy.

    RPE 8/10 where sets should be near but not to failure. Either add weight or choose a band for assistance to accomplish this

    C,
    Every 1 min for 15 mins, alternating between:
    max rep Row Calories
    10 Back Squats, 60% 1RM
    10 Strict Handstand Push-ups

    Strict Handstand Push-ups- make these a deficit if needed to challenge yourself

    Complete in teams of 3.

    One person starts on each minute. Rotate through till each person has completed 5 full rounds.

  • Nanorosso 21.04.21 Workout

    Lavoro all'interno di finestre da 2' On e 1'off
    For time
    30 cal bike erg 30 power clean
    30 cal bike erg 30 front squat
    30 cal bike erg 30 squat clean

  • Hjemmebenchmark // Bike, dødløft og push press Workout

    30 min amrap

    • 60 cals
    • 15 Dødløft 2x24kg
    • 10+10 Push Press 16kg

  • Aikaa vastaan: soutu - BikeErg / SkiErg - BikeErg w/lp-istumaannousu Workout

    Aikaa vastaan:

    • 500m soutu
    • 5 istumaannousu lisäpainolla
    • 50cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 400m soutu
    • 5 istumaannousu lisäpainolla
    • 40cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 300m soutu
    • 5 istumaannousu lisäpainolla
    • 30cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 200m soutu
    • 5 istumaannousu lisäpainolla
    • 20cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 100m soutu
    • 5 istumaannousu lisäpainolla
    • 10cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 100m SkiErg
    • 5 istumaannousu lisäpainolla
    • 10cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 200m SkiErg
    • 5 istumaannousu lisäpainolla
    • 20cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 300m SkiErg
    • 5 istumaannousu lisäpainolla
    • 30cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 400m SkiErg
    • 5 istumaannousu lisäpainolla
    • 40cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 500m SkiErg
    • 5 istumaannousu lisäpainolla
    • 50cal BikeErg
    • 5 istumaannousu lisäpainolla

    Paino kommenttiin.

  • Weighted pull up Strength

    Weighted pull up
    4x8x7.5 kg