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

  • “THE SATURDAY SCARIES” Workout

    3 Rounds For Time:
    30 Burpees
    50 AbMat Sit-Ups
    800 Meter Run / 1000m Row

  • Aerobic work Workout

    105 min
    Aerobic work for
    15 min erg - crosstrainer, bike, row
    Then:
    10 pike leg lifts
    10 v-up
    10 hollow rock
    20 ankle touches
    20 side heel touches

  • Extra Credit 25-07-2021 Workout

    • Recovery Walk: 3-5 Minutes, nasal breathing only. *hold your breath for 2-5s and nasal breath for 10 seconds.
    • Shoulder IR Pails/Rails

  • 11.2.2024 The Chief: Workout

    5 Rounds of a 3-minute AMRAP:

    3 power cleans
    6 push-ups
    9 air squats

    *rest 1 minute btw

  • MAYFLY PRO TRACK Workout

    A,
    Every 3 mins for 15 mins do:
    Sled Drag, pick load, 15m
    4 Man Makers @15/10kg
    Handstand Walk 10m

    Sled Drags- moderate weight

    Complete at RPE 6-7 out of 10 (60-70% effort).

    B,
    3 rounds for quality of:
    L Waiters Walk, pick load, 15m
    20 Russian Twists, pick load
    Banded Plank Hold, 30 secs
    R Waiters Walk, pick load, 15m
    10 L/10 R Paloff Press
    GHD Hip Extension Hold, 30 secs

    Rest as needed between each set and use light to moderate weight for the carries.

  • MAYFLY PRO TRACK Workout

    A,
    Block Snatch 3-3-3-3

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

    Week 2

    Find your heaviest "perfect" set of 3. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

    B,
    For time:
    Run, 1 mi
    Dumbbell Bear Crawl, 22,5/15kg, 30m
    Run, 800 m
    35 Ring Push-ups
    Run, 400 m
    20 Strict Pull-ups

    Goal
    Sub 25 mins

    C,
    3 rounds for quality of:
    Mixed Grip Carry, pick load, 15m
    10 L/10 R Lateral Med Ball Toss, pick load
    Mixed Grip Carry, pick load, 15m
    20 Banded Face Pulls
    20 Reverse Hypers, pick load
    Rest 1:30

    Athlete Instructions
    Athlete Instructions
    Mixed Grip Carry- front rack + overhead carry
    Reverse Hypers- recovery weight

  • Friday Cool down Workout

    2-3 min light cardio
    2+2 min low back / side smash with roller
    1+1 min leg across body strech
    1+1 min forearms streching
    1+1 min bicep streching

  • Työntävät osa 2 apuliikkeet 3. vk Workout

    3 x 15

    bulgarialainen kyykky
    timanttipunnerrus
    vipunostot sivulle

  • Tisdag 29/12 2020 Workout

    E10min for 40min
    1000m row
    50 DU
    30 Wall balls
    10 TTB

  • “Casino Royale” Workout

    AMRAP 20:

    20 Hang Power Cleans (95/65)
    20 Front Squats (95/65)
    20 Push Press (95/65)
    20/15 Calorie Assault Bike

    KILOS: (43/29)