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

  • Endurance WOD Workout

    6 intervals for consistency:

    A. In five minutes
    800 m run or 65/50 cal row

    B. 5 min amrap:
    30 double unders
    15 KB swings 24/16 kg
    8 burpee pull ups

    Rest 90 s between intervals. Alternate A and B.

  • Conditioning Workout

    Row 2000 m TT

    Follow the instructions below to set-up the monitor on a Concept 2 Rower:
    Select Workout
    New Workout
    Single Distance
    Set to 2000 Meters
    Set Splits to 500 Meters
    Set Pace Boat to Desired Split Time (Optional)
    Change Display to Show Pace Boat (Optional)

  • LASSARD Workout

  • Morning Endurance Workout

    Teams of 5

    In 33 minutes - Max total calories

    Buy in
    20/15m Sled push 40kg
    ~60m Run

    Then straight into
    SkiErg
    Echo bike
    BikeErg

    Person 1 does "buy in", then start with SkiErg.
    Person 2 is at SkiErg until relieved by Person 1.
    Person 3 is at Echo Bike until relieved by Person 2.
    Person 4 is at BikeErg until relieved by Person 3.
    Person 5 Rests until the swap has been made at SkiErg between Person 1 and Person 2 and then his/hers start with the "buy in"
    (P1 -> P2 -> P3 -> P4 -> P5 -> P1 -> P2...)

  • Core w/ kb's Workout

    30s on - 15s off x9:
    a) plank kb pass through
    b) s.a. kb carry, right (anywhere)
    c) s.a. kb carry, left (anywhere)

    Go heavy on carries!

  • OPTIONAL Workout

    For time:

    21-15-9
    Db snatch @22,5/15kg
    box jump over

  • Wod Workout

    4 x 3 Min For Max Reps
    400m Run
    * Max calories Erg rest of the time
    *rest 1 min btw sets

  • box squat Strength

    box squat 5x2 (wide stance, below paralell)
    box squat 5x3 (wide stance, abow paralell)

  • 4 RFT Workout

    10 Ring dips
    20 overhead squats 95/65 lbs

    after 1 round 30 sec rest, 2 round 45 sec rest, 3 round 60 sec rest
    -15 min time cap

  • Fast Intervals Workout

    Rx`d
    4 rounds:
    15/12cal row
    15 ttb
    10 power snatch @40/30kg
    rest 2min between sets

    Scaled
    4 rounds:
    12/10cal row
    8 ttb
    8 power snatch @40/30kg
    rest 2min between sets