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

  • MAYFLY PRO TRACK Workout

    A,
    1x [ 2 Squat Cleans + 1 Split Jerk ]
    1x [ 2 Squat Cleans + 1 Split Jerk ]
    1x [ 2 Squat Cleans + 1 Split Jerk ]
    1x [ 2 Squat Cleans + 1 Split Jerk ]
    1x [ 2 Squat Cleans + 1 Split Jerk ]

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

    B,
    4 rounds for time of:
    Partner 1 do:
    Double Kettlebell Front Rack Carry@24/16kg, 30m
    2 Rope Climbs
    Partner 2 do:
    7 Back Squats@102/70kg
    10 Weighted Sit-ups, pick load

    Complete in teams of 2.

    Each athlete starts on one of the couplets. Switch couplets only when both athletes have finished their work. Continue till each athlete has completed 4 full rounds.

    Goal: Sub 14 min

    C,
    R Lateral Med Ball Toss, pick load: 4 x 20 secs / 10 secs
    R Paloff Press, pick load: 4 x 20 secs / 10 secs
    L Lateral Med Ball Toss, pick load: 4 x 20 secs / 10 secs
    L Paloff Press, pick load: 4 x 20 secs / 10 secs

    20 secs of work followed by 10 secs of rest for 4 intervals.
    Score is the total reps performed in all of the intervals.

  • 10 MIN EMOM Workout

    Alternate
    1. 50% max pull ups kipping
    2. 50% max hasp (kipping or strict but same as tested)

  • Kotitreeni WOD Workout

    7rds
    7+7 single arm thruster
    35 Jumping Jacks

    Skaalattu
    5rds
    KB/DB Thruster 10
    15 Jumping Jacks

  • 11.7.2023 Easy pace 40min & Core tabata Workout

    Easy pace 40min:
    Run 800m
    16 box step overs
    20 abmat sit-ups
    14 db thrusters
    10 ttb/leg raise

    Core tabata:
    Toes to post

  • Saturday Cool down Workout

    2-3 min light cardio
    3+3 min tennis/lacrosse ball to trapezius area
    1.5-2 min banded scalene strech R/L
    10 cat cow strech

  • Optional Goblet squats Workout

    2x AMRAP heel elevated Goblet squat
    Leave some reps on the tank.

  • Sunnuntai 4.9.22. Workout

    LEPOJA.

  • WOD Workout

    **Location: Converse Pool

    Uniform: Worn - winter APFUs with summer APFUs and a water source
    Pack – towel and extra clothes in assault pack (or black/coyote tan backpack)
    Upon arrival NLT 0545
    First formation NLT 0600
    Dynamic Warm-Up:
    30m butt kickers
    30m high knees
    10 jumping jacks
    20 arm circles (10 forward; 10 backward)

    Workout
    Separate into swimming ability groups (lanes shallow to deep: beginner to advanced)

    Beginner Workout:
    Tread (alternate high knees)
    AMRAP 20 minutes
    25 yard kick holding partner’s shoulders who is walking backwards
    25 yard swim/paddle/walk
    Jump/climb outs

    Advanced Workout:
    AMRAP 15 minutes
    25 yard swim
    15 push-ups
    15 squats
    15 flutter kicks
    Rest 2 minutes

    Sprint relay between lanes

    Accessory Work:
    Tread water with hands for 3 minutes
    Tread water without hands for 2 minutes

    Cool Down:
    Quad stretches
    Hamstring stretches
    Overhead arm pulls
    Across body shoulder stretch
    Showers

  • Body Armor Workout

    3 Giant Sets:
    25 GHD Sit-Ups
    10 Dumbbell Bench Presses
    Max Strict Pull-Ups
    Rest 2min. Between Sets.

  • Monday Cool down Workout

    2-3 min light cardio
    1+1 min piriformis strech
    1+1 min pigeon pose strech
    1+1 min calf / achilles strech