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

  • 3.12.2023 Push press Strength

    8-8-8-8-8

    Go every 2:30

  • 28.11.2023 For time: Workout

    Buy in...
    30 wallballs

    3 rounds:
    7 burpees
    10 kb swings
    10 sit-ups

    Buy out...
    30 wallballs

  • 15.4.2021 Strength

    Front Squat 1RM

    1-1-1-1

    Sendoff 3:30

  • Conditioning 14-04-2021 Workout

    30:00 Clock

    With a partner complete:
    0:00 - 10:00
    Max Farmer Carries x 30m

    10:00 - 20:00
    Max Distance on the Rower

    20:00 - 30:00
    Max Rounds of:
    7 Box Jumps w. step down @61/51cm
    7 G20H with a plate @20/15kg
    7 Up-Downs

    • Each partner completes a full round at a time.
    • Goal: Split work in half and sustain a challenging pace.

  • MAYFLY PRO TRACK Workout

    A,
    Prowler Push 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

    Use a relatively heavy load.

    B,
    5 rounds for quality of:
    Row, 500 m
    10 Burpee Over Rowers
    5 Strict Pull-ups
    10 Z Press, pick load

    Z Press- moderate load

    Complete at a RPE of 6-7/10.

    C,
    Banded Hamstring Stretch:
    :90 sec-2 min/side

    Lying Leg Crossover Static Hold:
    :60-:90 sec/side

    Pec Stretch:
    :60-:90 sec/side

    Static Thread the Needle Stretch:
    :60-:90 sec/side

  • Extra Credit 14-04-2021 Workout

    World's Greatest Stretch: 10 reps each side.
    +
    - Foam Roll Hamstrings x 60s each (6-12 inch passes)
    - Active Straight Leg Raises x 20 reps each side
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • WOD Workout

    EMOM 16:00
    Minute 1: 30 Double Unders
    Minute 2: 15 Kipping Pull-ups
    Minute 3: 30 Shoulder Taps - total
    Minute 4: 15 Push-ups
    - Goal: Each should be capable of being done in 30-40s, challenging pace

  • EASYWOD 22072020 Workout

    -Soututekniikkaa

    2 rounds
    800 m run
    800 m row

  • MAYFLY PRO TRACK Workout

    A,
    2 rounds for time of:
    20 Power Cleans @61/43kg
    25 Ring Push-ups
    20 Front Squats
    25 Pull-ups
    20 Push Jerks
    25 Toes-to-bars

    Goal: sub 20 mins

    B,
    For quality:
    3x6 Eccentric Kneeling Heel-to-Butts
    4 L/4 R Eccentric Cossack Squats
    3x8 Tempo Goblet Squats, pick load
    3x6 Single Leg Deadlifts, pick load
    3x6 Eccentric Dumbbell Flies, pick load
    3x5 Eccentric Chin-ups
    3x6 Tempo Diamond Push-ups
    3x6 Tempo Seated Banded Rows

    Eccentric Kneeling Heels-to-Butt- 5 secs lowering
    Cossack Squats- 5 secs lowering
    Tempo Goblet Squats- 3 secs lowering, 3 secs standing
    Single Leg Deadlifts- 3 secs lowering, 3 secs standing
    Eccentric Dumbbell Flies- 6 secs lowering
    Eccentric Chin-ups- 5 secs lowering
    Tempo Diamond Push-ups- 3 secs down, 3 secs up
    Tempo Seated Banded Rows- 3 secs pull, 3 secs return

  • Lepopäivä Workout

    Rest day - what did you do?