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

  • Strenght Strength

    Power

  • 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

  • Welcome to the Jungle Workout

    Part 1.

    200m run w 12/9kg medicine ball

    3 rounds:
    14m dual KB lunges (front rack, heavy)
    10 T2B/K2E
    10 Push-up
    5 Wall Ball @ 9/6kg
    ...

    Part 2.

    200m run w 12/9kg medicine ball

    2 rounds:
    14m dual KB lunges (front rack, heavy)
    10 T2B/K2E
    10 Push-up
    10 Wall Ball @ 9/6kg
    ...
    Part 3.

    200m run w 12/9kg medicine ball

    1 round:
    14m dual KB lunges (front rack, heavy)
    10 T2B/K2E
    10 Push-up
    15 Wall Ball @ 9/6kg

    TC: 35min

  • 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.

  • Open gym Workout

    Box squat 4x10
    Hip thrust 3x10 + 10 banded
    Suorin jaloin tupla db mave x10 + ghd hip ex. x10

  • Joahua H. Reeves Workout

    5 Rounds for Time
    9 Toes-to-Bars
    22 Alternating Dumbbell Snatches (55/35 lb)
    7 Squat Cleans (135/95 lb)

  • PT TIME Strength

    Emom 10
    Amrap 20

  • Run 12x300m Workout

    Run 12x300m 2-10sec faster than your avg cooper pace.

  • Assault bike intervals Workout

    For ten minutes, go 30 seconds slow, 20 seconds average pace and 10 seconds all out.

    Result is the number of calories cycled.

  • Pistol + T2B Otm 10 Workout

    Parittomalla pistoolit 8-10 reps
    Parillisella t2b 8-10 reps