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

  • Extra Credit 28-11-2021 Workout

    • Biphasic Hip Flexor Stretch x 30s each
    • Active Straight Leg Raises x 10 each
    • Adductor Rockback Stretch x 30s each *Entire time 6s nasal inhale + 6s nasal exhales

  • Main site Saturday 240727 Workout

    Every minute on the minute for 40 minutes, alternating

    • 20 step-ups
    • 5 x 50-foot recovery shuttle runs

  • Saturday Warm up Workout

    Warm Up
    3 min air bike @easy/mod pace
    30-40 band pull aparts
    then with Bodyweight
    :30 Scapula pull ups
    :30 Side Plank Holds R/L
    :30 Wall sit
    :30 Revese Lunges R/L
    10+10 single leg hip bridges
    10 dynamic squat strech
    then
    2 rounds
    10+10 suitcase deadlifts
    15 ring row
    10 scap pull ups
    5 burpee pull ups
    then workout prep 3 rounds :
    :30 mod air bike
    6 deadlifts , start to climb for starting weight (put 15/10kg plate on bar first round)
    3 pull ups / c2b pull ups

  • 3x 5min ON/3min OFF Workout

    3x
    5min ON/3min OFF
    Run 600m
    +
    AMRAP in the remaining time of
    3 Burpee over Bar
    6 Thrusters 50/35kg
    30 Double Unders

  • Friday Warm up Workout

    Warm Up
    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then

    2 sets
    1:30 cardio machine
    10+10 Weighted Single leg RDL
    10+10 upright row
    10+10 single arm db thrusters
    10 scapula Pull ups
    10 kipping movement
    :30 hs hold

    With barbell go 2 times through this:
    3 clean deadlifts
    3 Muscle cleans
    3 hang power cleans
    3 front squats
    3 squat cleans

  • Thursday Optional Cardio or Rest Day Workout

    Warm Up
    3 rounds

    1:00 light jog/light run/ mod run
    10 step back lunge + torso rotation
    10 alt leg bodyweight RDL
    5+5 aitojen ylitykset (lonkan availuja)
    5 up downs
    20 mountain climbers
    rest 20-30 sec bwn rounds

    RUN
    4-5 SETS
    1:00 easy -> :30 moderate
    1:00 easy -> :30 mod/fast
    1:00 easy -> :30 fast
    REST/WALK 1.5 MIN BWN SETS
    SO 4 OR 5 TIMES 4.5 MIN RUN WITH 1.5 MIN WALK BWN SETS

    MOBILITY AFTERWARDS
    Choose 2-3 mobility drills for lower and upperbody and spend 2-3 min per / mobility.

  • Thrusters and pull-ups Workout

    15-12-9 reps for time of:

    ♀ 95-lb. thruster, 30-lb. pull-up
    ♂ 135-lb. thruster, 45-lb. pull-up

  • Wednesday Warm up Workout

    Warm Up
    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech

  • WOD Workout

    Aikaa vastaan:

    21-15-9
    Raakatempaus 40kg/30kg
    Burpee tangon yli

    TC: 7min

  • MAYFLY PRO TRACK Workout

    A,
    Yoke Carry 1-1-1-1-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.
    Specify distance in notes.

    5x 15m

    B,
    Tumilson
    8 rounds for time of:
    Run, 200 m
    11 Dumbbell Burpee Deadlifts @27,5/20kg
    Goal: sub 18 mins

    C,
    Complete as many rounds as possible in 6 mins of:
    max rep Flutter Kicks, 30 secs
    15 Weighted Sit-ups, pick load
    10 L/10 R Lateral Med Ball Toss, pick load
    5 Ball Slams, pick load

    Goal: Just get it done