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

  • Long Interval Workout

    Choose ONE of the following sports

    Swim Repeat 250m, recover 2:30 until form/pace deteriorates

    Bike Repeat 1.5M, recover 2:30 until form/pace deteriorates

    Run Repeat 1000m, recover 2:30 until form/pace deteriorates

    Row Repeat 1200m, recover 2:30 until form/pace deteriorates

  • Sykkeen nostatus Workout

    5 rounds for time of:

    10 wall ball
    10 ring touch burpees
    10 cal. assault bike

  • SPCOM13082019 Workout

    A
    60 cal. BIKE
    PVC+MOBILITY

    3 Rnd
    16 (8/8) Roman DL KB one leg
    16 (8/8) DB renegade
    16 ring row

    B

    Zero Bounce Deadlift 4×6@70%

    Arrivare al carico in modo graduale
    con triple

    poi eseguire

    Bent Barbell Row
    4×12

    C

    3 Rnd
    500m Ski
    21 Overhead Squats 45/25kg
    21 Bar Facing Burpees

    D

    TC : 15'
    50 Strict HSPU
    Ogni break, 30DU o 60 SU

  • Running + gymnastics + strength Strength

    AM: 55 min
    Warm up 20 min
    1.Running intervals
    2x800 m @ 192 s. pace - 193 192
    - 300 m walk rest
    - Rest 4-5 min
    2x800 m @ 185 s. pace - 185 184
    - 400 m walk rest

    PM: 120 min
    Warm up for 15 min
    1.Ring muscle up practice
    - MU drills
    - MU 6x1 + 6x2 = 18 reps
    - False grip Top of Ring pull up hold
    Accumulate 60-90s in 5-10s intervals - 60 s.
    - Ring Bottom of dip hold
    Accumulate 60-90s in 10-15s intervals - 60 s.
    - Low ring leg assisted Muscle ups
    Accumulate 15-20 reps - 15 reps
    - SMU
    6 x 1 reps

    2.Deadlift
    4x6+ @ 80%
    - Rest as needed-
    - Last set 13 reps

    3.Strength
    A. 4 sets: - not done
    8+8 Bulgarian split squats
    15+15 KB Side bends

  • 10-1 Workout

    bench press&
    shoulder press/push press
    10-9-8-7-6-5-4-3-2-1

    Bp: 10-9@65kg, 8-7@70kg, 6-5@75kg, 4-3@80kg, 2-1@ 85kg
    Sp/Pp: 10-9@40kg, 8-7@45kg, 6-5@50kg, 4-3@55kg, 2-1@60kg

    followed by...

    pull ups & ring dips
    10-9-8-7-6-5-4-3-2-1

  • Weighted pull-up Strength

    1RM weighted pull-up

  • Short Interval Workout

    Choose ONE of the following sports

    Swim Repeat 200m, recover :45s until form/pace deteriorates
    Bike Repeat 200m, recover :45s until form/pace deteriorates
    Run Repeat 200m, recover :45s until form/pace deteriorates
    Row Repeat 200m, recover :45s until form/pace deteriorates

  • Time Trial Workout

    Choose ONE of the following sports
    Swim 90:00 TT
    Bike 90:00 TT
    Run 90:00 TT
    Row 90:00 TT

  • Extra Credit 13-02-2024 Workout

    OPTIONAL FINISHER

    2-3 SETS FOR QUALITY
    10 SLOW Arm Haulers
    10 Alt. Plate Around the Worlds
    1:00 Thoracic Spine Foam Roll
    -Rest as Needed b/t Sets-

  • POWER CLEAN Strength

    6-8sets:

    2 power clean / 2s pause knee level/ 65-83%

    DROP & GO !!!