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

  • Warm up and WOD Workout

    3 rounds
    10/8 cal bike or row or 200m run
    10 lightweight wallballs
    10 passthroughs

    WOD
    150 rounds
    1 burpee
    1 Wallballs 20/14

    *must complete full burpee before picking up Wallball

    *30:00 time cap

  • WOD Workout

    For time:
    30-20-10
    Deadlifts @ 40% of your 1RM
    Box jump overs

    Directly into.....
    10-20-30
    RKBS 70/53
    Row for calories

    20:00 time cap

  • Handstand Walk Conditioning Workout

    On the 1:30 x 10 Sets:
    30ft. Unbroken Handstand Walk
    Max Calorie Echo Bike

  • Option B: Swim, Bike, Row or Run Workout

    30-60 Minutes @ Zone 2 Heart Rate

  • Friday Cool down Workout

    2-3 min light cardio
    1+1 min pigeon pose strech
    1-2 min v-sit strech
    1+1 min tricep streching

  • Main site Tuesday 240604 Strength

    Every minute on the minute for 5 minutes complete

    • 5 clean and jerks (touch and go)

    • Rest 1 minute

    • Increase load each minute as you are able

    Every minute on the minute for 5 minutes complete

    • 3 clean and jerks (touch and go)

    • Rest 1 minute

    • Increase load each minute as you are able

    Every minute on the minute for 5 minutes complete

    • 1 clean and jerk

    • Increase load each minute as you are able

  • FUNCTIONAL 16.5.2022 Workout

    AMRAP 15
    300m run
    20 steps walking lunges
    15 DB snatch
    10 box jump

  • 8.12.2022 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • MAYFLY PRO TRACK Workout

    A,
    Week 6
    Clean & Jerk 2-2-2-2-2
    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    B,
    Every 4 mins for 20 mins do:
    12/10 Ski Erg Calories
    9 Dumbbell Deadlifts@22,5kg
    6 Dumbbell Hang Power Cleans
    3 Dumbbell Push Press
    1 Wall Walk

    Goal:
    Complete at an RPE of 6-7 (roughly 70%).

    C,
    3 rounds for quality of:
    15 Weighted Sit-ups, pick load
    Side Plank, L 20 secs/R 20 secs

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 hours, x 6
    Week 4/4

    Strength & conditioning
    Metcon x 2
    Aerobic work x 2 - 85 min
    Upper body strength x 1
    Squat - 2450 kg

    Gymnastics
    MU - 55
    BMU - 10
    BFLY - 75
    BCTB - 60
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 4
    Avg. time to bed - 22:50
    Avg. hours asleep - 8 h 5 min
    Avg. cals/day - n. 2770