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

  • Frantasy Land Workout

    21-15-9: Thruster 42.5kg + Pull ups
    15-12-9: Thruster 52.5kg + C2B
    12-9-6: Thruster 62.5kg + MU

    For time

  • WOD Workout

    20mins
    2 min intervals

    • 3 x chin ups
    • 5 x plyo push-ups (can be regressed to static push-up)
    • 5 x Inverted rows
    • 30 double unders (can be regressed to running on step/toe taps)

  • Short Interval Workout

    Choose ONE of the following sports

    “Tabata”

    Swim 8 x 20:10, use pool or open water

    Bike 8 x :20s on :10s off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

    Run 8 x :20s on :10s off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

    Row 8 x :20s on :10s off, if on C2 use meters or watts

  • 19092014 Workout

    BBG

    1) 15 minutes to establish a 1RM Snatch.

    2) 15 minutes to establish a 1RM Clean & Jerk.

    Strength

    4X5 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest as needed

    Conditioning

    5 rounds of:

    3 Rope Climbs 15′ // 3 strict pullups
    12 Ring Dips
    20 Calories Row // 60 DU // 400m RUN - pracujcie nad najsłabszym elementem w Waszym treningu

    Rest 1:1

  • Being Core-full Workout

    1:00min Handstand holds
    40 KB swings
    40 OH walking lunges
    40 KB swings
    1:00min Handstand holds

    If you don't have HS holds, then put your feet on a box and do a plank hold. Make sure your feet are higher than your shoulders and do a strict plank hold for as long as possible, up to a minute.

    Use the same weight on the swings and the walking lunges. Effort should be all out and the WOD should take no more than 10-12 minutes.

  • Alternative WOD Workout

    Alternative WOD, for those hardcore Navy SEAL-fans, and thriathlonists:
    For time:
    3000m Row
    1x Hietsu Run + down to the beach (counter-clockwise, app. 5km)
    1 x Swim around the nearest buoy at Hietsu Beach (app. 150-200m).

    This is probably your last chance to do a swimming WOD until next summer!

  • Open Gym Workout

    Do a workout you missed, work on weaknesses, do some mobility, practise skills. Write in comments what you did :)

  • Back Squat 1RM Strength

    Work up to a 1 Rep Max for the Back Squat

  • Almost Incredible Hulk Workout

    10min AMRAP:

    5 Deadlift
    5 Hang power clean
    5 Front squat
    5 Shoulder to overhead
    5 Back squat

  • WOD Workout

    20 minutes
    1min on, 30 sec off
    - Double KB front squats
    - Step Ups with Reverse lunges
    - Wall press Deadbugs
    - Shuttle Runs