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

  • Optional Goblet squats Workout

    2x AMRAP heel elevated Goblet squat
    Leave some reps on the tank.

  • WOD Workout

    **Location: Converse Pool

    Uniform: Worn - winter APFUs with summer APFUs and a water source
    Pack – towel and extra clothes in assault pack (or black/coyote tan backpack)
    Upon arrival NLT 0545
    First formation NLT 0600
    Dynamic Warm-Up:
    30m butt kickers
    30m high knees
    10 jumping jacks
    20 arm circles (10 forward; 10 backward)

    Workout
    Separate into swimming ability groups (lanes shallow to deep: beginner to advanced)

    Beginner Workout:
    Tread (alternate high knees)
    AMRAP 20 minutes
    25 yard kick holding partner’s shoulders who is walking backwards
    25 yard swim/paddle/walk
    Jump/climb outs

    Advanced Workout:
    AMRAP 15 minutes
    25 yard swim
    15 push-ups
    15 squats
    15 flutter kicks
    Rest 2 minutes

    Sprint relay between lanes

    Accessory Work:
    Tread water with hands for 3 minutes
    Tread water without hands for 2 minutes

    Cool Down:
    Quad stretches
    Hamstring stretches
    Overhead arm pulls
    Across body shoulder stretch
    Showers

  • Muscle & Power, AV1 Strength

    Thruster 5 RM (first lift from ground)

  • BBC Weightlifting - Week 43, day 4 (viikko 9) Workout

    RECOVERY

    10-15:00 minutes of banded march.

    45-60 minutes of zone 2 bike, row, ski, swim etc.

    Zone 2 -sykealue on 60-70% maksimisykkeestä

  • Sunday 24.4.22. Workout

  • MCROYAL DELUXE Workout

  • Viikko 31 (kevennys) Workout

    Kevyt viikko!

  • Conditioning Workout

    Partner wod

    AMRAP 10 mins
    50 thruster @empty barbell
    50 KB USA swing @24/16kg
    Remaining time max meter row!

    Goal : 1000+m on the rower!

    Person A starts with Thrusters person B with swings. Both person must complete the thrusters and swings before moving on to the rower. You cannot help each other with the first two movements.

    3 mins rest

    AMRAP 10 mins
    1000m row
    50 KB burpee @24/16kg
    Remaining time max rep Thruster @empty barbell
    Goal : 50+reps

    Person A starts with row, person B with burpees. Both person must complete the row and burpees before moving on to the thruster.

    3 mins rest

    AMRAP 10 mins
    (Relay style )
    250/200m row Aya
    5/5 KB snatch @24/16kg

    Goal : 3+ rounds each person
    One person completes a full round before you switch!

  • WOD Workout

    Location: Wofford Benjo
    Uniform: Winter APFU and a water source
    Upon arrival NLT 0545, cadets will grab foam rollers or bands to conduct personal stretching before first formation in their assigned platoons.
    First formation NLT 0600

    Warm up

    200 meter jog
    10 arm circles forward
    10 arm circles backward
    7 inch worms
    Arm overhead L & R stretch

    Workout
    5 Rounds for time
    15 hand release pushups
    200 meter run
    15 ground to overhead
    10 v ups
    200 meter run
    15 burpees
    1 min rest
     
    Accessory Work
    45 sec side plank hold rest 15 secs
    switch sides
    45 sec side plank hold rest 15 secs
    60 sec Plank Hold into 10 Knee to Elbow
    15 Superman
    90 sec Plank Hold into 20 knee to Elbow
    20 Superman

    Cool Down
    Cadet lead PRT

  • Sunday Rest Day Workout

    Rest Day
    Take this day for relaxing and for
    doing something else that training.
    Spend time with the people who
    mean something to you and be the
    best version of yourself.