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

  • Morning Intervals Workout

    3x
    (1x Assault Bike/ 1x SkiErg / 1x Row)

    2x
    1min ON ( Medium)
    30sec OFF
    1min ON (Hard)
    30sec OFF
    1min ON (Very Hard)
    1min OFF

  • Aerobic work + gymnastics + strength Strength

    AM: 60 min
    1.PK
    A. 2 x 5000m Row
    - Stroke rate changes →
    2 rounds of: 1250m @ 20 SPM, 1250m @ 24 SPM
    - Rest 3 min between efforts-
    1) 24.18, 2.25.8/500 m, 134/145
    2) 24.30, 2.27.0/500 m 140/152

    PM: 120 min
    Warm up for 20 min
    1.Yoke carry
    A. 20 min to find a heavy but stable 20 m weight
    40 60 80 100 kg

    2.Gymnastics
    A. HSW practice for 15 min
    - 18 m.

    B. Butterfly CTB practice for 25 min
    - Box 2 x 10 + 2 x 8
    - Kip swing + CTB - 5 x 3

    C. Butterfly pull up priming
    - 40 reps

    D. Every minute on the minute for 20 minutes:
    1) 12 Cal Assault bike
    2) Butterfly pull ups (RiR 3) - 8 8 8 8 8
    3) 10 cal Assault runner
    4) Handstand push ups (RiR 3) - 9 9 9 9 9

    3.Accessory
    A. 3 sets:
    10 Hips down push ups
    10+10 s Active + Passive hang
    5+5/leg Supine Hip CARs

  • 10/12/15 Workout

    Back Rack Lunges 3x12
    40% back squat

    50 Wall Ball 20#
    500m Row

  • 10 min. EMOM Workout

    5 pull ups

  • Squat Snatch 5x2 Strength

    Load up every set

    Drop from the top and go again
    Pace sets between 1'30'' and 2''

  • Deadlift Strength

    6x 69%
    3x 74%
    6x 69%
    3x 78%
    6x 69%
    3x 84%

    Rest 2min...

  • Rush Workout

    A/Every 2 minutes for 5 rounds
    400m row
    remaining time AMRAP devil press

    B/
    3 rounds of
    36 WB
    24 C2b/PU
    12 Hang PC @50/30kg
    4 MU
    TC: 20 mins

  • 10 rounds of Clean and Jerk (22 minutes) Strength

    A)
    Every 2 minutes - 3 rounds
    5 Clean and Jerk - Touch and Go

    LOAD UP FOR EVERY SET

    B)
    Every 2 minutes - 3 rounds
    3 Clean and Jerk - Touch and Go

    LOAD UP AT LEAST 1 TIME

    C)
    Every 2'30'' - 4 rounds
    2 Clean and Jerk - (drop from the top)

    LOAD UP AT LEAST 1 TIME

  • Interval training 6x300m Workout

    Interval training

    6x300m (100m walk as rest)

  • Invictus snatch Strength

    Snatch 10-8-6-4-2
    Aloitus 60% 1 maximista