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

  • Tread Water Workout

    30 Minutes

    Tread water in deep end. No touching sides or ropes.

  • Running Workout

    Morning: 80 min

    TTP run program, week 1/6
    A. Warm up:
    A1. 5-minute easy run nose breathing
    A2. 20 lateral lunges
    A3. 20 long lunge elbow touches per side
    A4. 20 mountain climbers
    A5. 20 downward dog pushups

    B. Main set
    B1. Alternate 15” run drill, 15” run slowly.
    50% high knee, butt kick
    75% high knee, butt kick
    100% high knee, butt kick
    B2. Alternate 15” run fast*, 30” run slow.
    60% fast
    70% fast
    80% fast
    85+% fast

    C1. 3 x 1000m progressive, rest 2 minutes between runs > 4 x 1000 m
    Times: 4.39, 4.30, 4.20, 4.13
    C2. 3 x 200m. Rest 60 seconds between runs
    Times: 43.2, 39.3, 38.1

    D. Cool down
    C1. 5-minute light easy jog/walk with nose breathing.
    C2. Finish with 1-minute forward fold

  • Time Trial Workout

    Choose ONE of the following sports:
    Swim 1200m TT
    Bike 30k TT
    Run 8M TT
    Row 8k TT

  • Long interval Workout

    Choose ONE of the following sports:
    Swim Repeat 125m, recover 2:30 until form/pace deteriorates
    Bike Repeat 1k, recover 2:30 until form/pace deteriorates
    Run Repeat 800m, recover 2:30 until form/pace deteriorates
    Row Repeat 1k, recover 2:30 until form/pace deteriorates

  • Butt Stretch Workout

  • FUNCTIONAL 23.6.2021 Workout

    4 rounds:
    8-10 One arm DB press
    30s. plank
    8-10 One arm DB row
    10 V-up/ tuck crunch
    -rest 1-2 min between rounds-

  • 120730 Workout

    135 pound Hang power clean, 15 reps
    15 Burpees

  • 29.7.2021 Unbroken Workout

    Lepoja

  • Rinnalleveto + ylöstyöntö Strength

    6 x 1 + 1

    Rinnalleveto + ylöstyöntö

  • 03/27/2013 Workout

    Bass Hill Hike (Barefoot)

    +

    Horsemen's Hike