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

  • Back squat 6 Strength

    5x6 back squat
    ~75% from 1rpm

  • Bench press 3x6 Strength

    A: 8min emom 3x Banded squat jumps
    B: Bench Press 3x6
    C: 5x Snatch complex(3x SDL + 1 hang Snatch pull)
    D: Front squat 5-5-5
    E: Incline lat pull downs 3set

  • Gymnastic Stamina 4.11.2020 Workout

    5 Rounds:

    250m Row
    25′ Handstand Walk
    5 Bar Muscle-Ups
    25′ Handstand Walk

  • Football 1 Strength

    A: Back squat 3x5
    B: Bench press 3x5
    C: 6min emom
    Odd: Amrap FC Lunges
    even: Amrap DB push press
    1min rest
    6min emom
    Odd: Amrap Step ups
    even: Amrap push ups
    D: OH triceps extensions 2x10

  • Lördag 7/9 2019 Workout

    8 rnft
    5 strict dips
    5 strict pull ups
    30sec sorenson hold
    30sec Wall sit

  • Aikaa vastaan: soutu - BikeErg / SkiErg - BikeErg w/lp-istumaannousu Workout

    Aikaa vastaan:

    • 500m soutu
    • 5 istumaannousu lisäpainolla
    • 50cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 400m soutu
    • 5 istumaannousu lisäpainolla
    • 40cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 300m soutu
    • 5 istumaannousu lisäpainolla
    • 30cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 200m soutu
    • 5 istumaannousu lisäpainolla
    • 20cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 100m soutu
    • 5 istumaannousu lisäpainolla
    • 10cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 100m SkiErg
    • 5 istumaannousu lisäpainolla
    • 10cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 200m SkiErg
    • 5 istumaannousu lisäpainolla
    • 20cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 300m SkiErg
    • 5 istumaannousu lisäpainolla
    • 30cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 400m SkiErg
    • 5 istumaannousu lisäpainolla
    • 40cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 500m SkiErg
    • 5 istumaannousu lisäpainolla
    • 50cal BikeErg
    • 5 istumaannousu lisäpainolla

    Paino kommenttiin.

  • 07NOV2015 Workout

    EMOM for 30′
    Minute 1: 7 Front Squats 60/40kg
    Minute 2: 10 Burpees
    Minute 3: 1 round of Cindy

  • WITH PARTNER Workout

    WITH PARTNER

    AMRAP 15:

    20 SU

    15 Air Squat

    10 Box Jump

    --> One at a time completes one round and the other one rests

    3min REST

    AMRAP 15:

    12 cal row

    9 KB swing 12/16kg

    7 burbee

    --> One at a time completes one round and the other one rests

    The Result is the total of both amraps together

  • 12.06.2025 (PM) Workout

    Engine

    A) 30min Z2 Performed as:

    • 5min C2 Bike
    • 5min Ski

    *rest 3-5min before B

    B) 4 Sets Of:

    -1min C2 Bike (75% effort)
    -1min C2 Bike (80% effort)
    -1min C2 Bike (85% effort)
    Into, (no rest between)

    • 20 T2B
    • 15 Cal Ski
    • 75 DU

    • 15 C2B

    • Rest 4min and repeat x 4-

  • 2 rounds Workout

    50 cal Air bike
    1000m Row
    50 Wallball (20lbs)