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

  • Tempo Workout

    3+ Hours Before or After CFE Strength & Conditioning WOD
    Choose ONE of the followings:
    Swim: 800 m/y @ 90% of 500m pace
    Bike: 15M @ 90% of 10M TT pace
    Run: 5k @ 85% of 5k TT pace

  • Short interval Workout

    3+ Hours Before or After CFE Strength & Conditioning WOD
    Choose ONE:
    Swim: 20 x 50 (1. 25 sec rest, 2. 20 sec rest, 3. 15 sec rest, 4. 10 sec rest, 5. 5 sec rest)
    Bike: 5 x 2k repeats w/ 90sec spin/rest
    Run: 6 x 400m TT's w/ 3-4 min recoveries

  • Prestation Fredag 28/7 2017 Strength

    A: C&J: build up to heavy 1 rep for today
    If you fail you stop
    +
    B: E2M for 24min
    1: KB Seesaw Press x 8-10 reps each arm
    2: Alternating lateral lunges x 8-10/each leg
    3:Single leg hip bridge x12/each leg @2011 tempo

  • Time Trial Workout

    Choose one of the following:
    Swim: 800 m/y TT
    Bike: 15M @ 85%
    Run: 2 x 5k @ 90% of 5k TT time... Rest 5-10 min between

  • Circuit training Workout

    Participate in a circuit training session.
    No specific programme or time is required. Record some of your experiences in the comments box.

  • Aerobic work Workout

    60 min
    Aerobic work
    2 min run/1 min walk
    9.6 km, 6.28 min/km
    HR 132/163

  • 6x2 Strict Shoulder Press Strength

    6 sets of 2 reps @90% max

  • for quality 5 rounds Workout

    10 heavy 2xkb deadlifts
    40 m front rack carry

  • Hang Clean/ HSPU Workout

    Complete 5 rounds of;

    5 Hang power clean @70
    5 Strict HSPU

  • Row 15min Workout

    For distance in meters, row 15min.