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

  • Swimming Workout

    Active recovery
    60 min swimming

  • Gymnastics + aerobic work Strength

    110 min
    Warm up + COS 20 min

    1.HSW
    - Walk to wall 10 x 2 m

    2.MU strength
    - Top of dip hold: Accumulate 60-90 s -90
    - Bottom of dip hold: Accumulate 45-60 s - 60
    - Muscle up positional pause drill: 4-5x3-5 - 4x3
    - Strict muscle up - 2x1 + 4x2

    3.Back squat
    3x5 @ 75% effort
    - Rest as needed-

    4.Aerobic work
    30 min of:
    90 s erg - assault bike
    8+8 Crab reaches
    90 s erg
    8 Reverse snow angels
    90 s erg
    8+8 Reverse lunge to knee lift

  • Gymnastics + weightlifting Strength

    120 min
    Warm up + COS 20 min

    1.HS practice
    - HS Body tightener 3-4x10 s hold
    - Body tightener to Wall walk: 3-4x3
    - Free standing HS Hold - forearms against block x 3

    2.BMU
    - Drills
    - BMU 3x1 + 7x2 + 3
    - BMU x 20

    3.BFLY + BCTB
    - Bfly 35
    - BCTB + kip swing 4+4 x 6

    4.Power clean
    - Build to challenging but snappy triple
    25 25 30 35 40 45 50 52.5

    5.Romanian deadlift
    4x5 @ Light weight and slow tempo
    50 50 50 50

  • Row+Burpee+DU intervals Workout

    5 sets, 2min rest between
    1 Set:
    2 rounds
    10cal row
    8 Burpee over Tower
    20 DUs

  • Muscle & Power, AV1 Strength

    Tempo Front squat 4x5 reps

  • WOD 12/10/19 Workout

    “Ecod”

    5 x AMRAP 4’:

    9 Cal Row or Bike

    15 Burpee Box Jump

    21 Double Db snatch 22,5/15

    Rest 1’

  • Partner WOD Workout

    Team of 2:

    Buy in: 2000 m row

    10x
    21 DU
    15 Box Jump @60/50cm
    9 Power Snatch @50/35kg
    3 Synchronized OHS @50/35kg

    *Each athlete complete one full round, then switch

    Then AMRAP burpee over the rower :)

    TC: 40'

  • Rowerg WOD 12.10.19 medium Workout

    2 x 12 min / 6 min easy
    Row two 12 minute pieces. Row for six minutes at light pressure between each piece.

  • Backsquat-6/4/2/6/4/2 Strength

    -Build up, little back and again up/rest as needed
    -Sets 3&6/with little pause in bottom

  • Conditioning 2 Workout

    25-20-15-10

    Kb swing
    Wall balls @20 lb
    Hsw