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

  • Muscle & Power, AV1 Strength

    Back squat jumps 4x6 reps

  • Endurance Workout

    • 4 Interval of:
    Assault Bike 2000 m @ > 90% MHR
    1:1 rest each interval

  • Strenght Strength

    Rest 2' between each set

  • WOD Workout

    AMRAP Ascending Ladder in 13 Minutes:
    2 Wall Ball Shots @9/6kg
    2 Burpees
    4 Wall Ball Shots
    4 Burpees
    6 Wall Ball Shots
    6 Burpees
    etc...

  • Short interval Workout

    3+ Hours Before or After CFE Strength & Conditioning WOD

    Choose ONE of the following sports:
    Swim Repeat :60 on / :45 off, until form/pace deteriorates
    Bike Repeat :60 on / :45 off, until form/pace deteriorates
    Run Repeat :60 on / :45 off, until form/pace deteriorates
    Row Repeat :60 on / :45 off, until form/pace deteriorates

    Post sport, times, and total number of intervals to comments.

  • Long interval Workout

    3+ Hours Before or After CFE Strength & Conditioning WOD

    Choose ONE of the following sports:
    Swim :Repeat 500m, recover 3:00, until form/pace deteriorates
    Bike:Repeat 5k, recover 3:00, until form/pace deteriorates
    Run :Repeat 1M, recover 3:00, until form/pace deteriorates
    Row :Repeat 2k, recover 3:00, until form/pace deteriorates

    Post sport, times, and total number of intervals to comments.

  • "Tosh" Workout

    3+ Hours Before or After CFE Strength & Conditioning WOD

    "Tosh"
    Swim 3 x (50 m/y, 100 m/y, 200 m/y) recover 1:1 work/recover ratio
    Bike 3 x (1/2M, 1M, 2M) recover 1:1 work/recover ratio
    Run 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio
    Row 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio
    Post sport, times, and total number of intervals to comments.

  • Short interval Workout

    "Tabata"
    Swim 8 x 20:10, use pool or open water
    Bike 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
    Run 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
    Row 8 x 20:10, if on C2 use meters or watts

    Post sport, times, and total number of intervals to comments.

  • 1rm bench press Strength

  • Kotitreeni WOD Workout

    WOD
    5-10-15-20-25-10-5
    bench dip
    mountain climber/russian twist
    jumping jack