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

  • BikeErg Workout Workout

    "BikeErg Workouts Lactate Clearance"

    3 Sets:
    1 Min Hard (Highest RPM)
    2 Min Mod (Middle RPM)
    1 Min Easy (Lowest RPM)
    No rest between sets.

    -Rest 2 Min-

    40 Sec Hard (85-95 RPM), 20 Sec Easy Recovery
    30 Sec Harder (95-105 RPM), 30 Sec Easy Recovery
    20 Sec Hardest (105-115 RPM), 40 Sec Easy Recovery
    15 Sec Sprint at Max RPM, 45 Sec Easy Recovery
    20 Sec Hardest (105-115 RPM), 40 Sec Easy Recovery
    30 Sec Hard (95-105 RPM), 30 Sec Easy Recovery
    40 Sec Hard (85-95 RPM), 20 Sec Easy Recovery

    -Rest 2 Min-

    3 Sets
    1 Min Hard Low Damper (Same 80 RPM)
    2 Min Mod on Lower Damper (Same 80 RPM)
    1 Min Easy on Lowest Damper (Same 80 RPM)
    No rest between sets.

  • 23.1 Workout

    Open workout
    23.1
    I’ll put this in once it’s released

  • The Open 23.1 test round Workout

    6 minutes
    20-calorie row
    16 toes-to-bars
    13 wall-ball shots
    10 cleans
    5 ring muscle-ups

  • Skill & Conditioning Workout

    5 rounds for time:
    8 GHD Sit-ups
    3 Bar Muscle-ups
    10 Alt. DB Hang Clean & Jerks 30/20kg
    3 Bar Muscle-ups
    8 GHD Sit-ups
    - Rest 2min btw each round.

  • Row conditioning Workout

    5 sets x 2min each
    row @ 500m pace
    --rest 2min between each set --

  • Kettlebell Workout

    Strength
    3rounds of
    5/5 snach + tempo press
    5/5 cluster
    5/5 seated shoulder press
    Wod
    Tabata in 2 rounds /16 min/
    4 x
    Dual KB Hollow Flutter Kicks
    4 x
    Rack 1/4 Squat Pulse
    4 x
    Split Stance Russian Swing/R
    4 x
    Split Stance Russian Swing/L
    Afterparty
    1 min Plank
    60 Plate Sit-Up
    50 sec Plank
    50 Plate Sit-Up
    40 sec Plank
    40 Plate Sit-Up
    30 sec Plank
    30 Plate Sit-up

  • TTB Workout

    5x5 Strict TTB
    +
    30 second Hollow hold

    Rest as needed between efforts

  • 15.2.2023 Cardio Intervals Workout

    AMRAP 2 ( Until 150/120 Ski Erg Calories ) :

    15/12 Calorie Echo Bike
    Max Calorie Ski Erg

    Rest 1:00 Between AMRAP´s

    CAP 30

    • The Echo Bike should take about minute of each interval, leaving about minute on the ski erg.

  • Accessories Workout

    4 rounds for quality:
    50 DU
    10 DB Renegade Rows (2=1)
    5 Sandbag to Box 120/100cm (60/40kg)
    Rest 1min btw rounds

  • 15.2.2023 Core Cashout ( Optional ) Workout

    5 Giant Sets :

    50 Second Weighted Plank
    100m Farmers Carry
    10 Single Leg Hip Thrust ( each )

    Rest as needed after each set.