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

  • Sandbag challenge cf8 Workout

    15min AMRAP
    20cal row
    20m box over sandag carry
    20 sandbag over the shoulder
    20 kb swings
    20 sandbag clean

  • E90sec clean+ HPC complex Strength

    12x every 90sec

    1x squat clean + 2x hang power clean

    Increase weight every second round.

  • Vuoristo juoksu Workout

    3 kierrosta:

    4 min kiertoharjoittelu 1.
    400 m juoksu kahvakuulan kanssa
    Loppuaika:
    a. Kahvakuula tempaus, vaihto ylhäällä x 6
    b. Keinukyykky + burpee x 12

    Lepo 1 minuutti

    4 min kiertoharjoittelu 2.
    400 m juoksu kahvakuulan kanssa
    Loppuaika:
    a. Etunojapunnerrus toinen käsi kahvakuulan päällä x 6
    b. Vuorikiipeilija + kuulan siirto x 12

    Lepo 1 minuutti

    4 min kiertoharjoittelu 3.
    400 m juoksu kahvakuulan kanssa
    Loppuaika:
    a. Kahvakuula thruster (alhaalla vaihto) x 6
    b. Kahvakuula askelkyykky valassa x 12

  • 3.8.2020 Home Workout Workout

    5 x AMRAP 3

    50 Double unders / 40 Jumping jacks
    Remaining Time HSPU

    Rest 1 minute btw. rnds.

    Result is total HSPU`s

  • 18042020 Workout

    200 du
    100 Wb
    50 pu
    40 db squats
    30 db devil's press alt. Hands
    20 db snatch
    20 db thrusters
    15/22,5 kg db, 20/14 lb wb

  • HOME WOD 5 Workout

    WARM UP
    2 rounds

    20 russian twist
    5 burpees
    10 push ups
    20 scorpion reach ( can be done flat on belly as well. )
    20 Crab reach

    WORKOUT

    Friday pump Emom 35min

    work aprox 40 sec

    Its about feeling your muscles and getting ready for beach season !

    1. Bicep curls ( weights or with rubber band and change grip neutral, supinated ..... )
    2. Rear delt fly ( Side delt and front delt fly)
    3. Single leg glute bridge (change leg after 20 sec)
    4. Sit ups ( try to variate your sit ups every round, crunches, V-situps ....)
    5. Dips ( use Rings, box or chair, squeeze triceps at the top and go no lower than 90degrees at elbow.)

    Be creative with this emom. change movements slightly every round to make the same exercise feel different. Enjoy the pump !

    COOL DOWN
    Stretch biceps and pecs and glutes. 5-10 min foam rolling and breathing.

  • WOD Workout

    EMOM 15'
    1: 15/12 cal row
    2: 5-5 One Arm Devil Press @22,5/15kg
    3: 10 Burpee Over Dumbbell

  • Deck of cards Workout

    1) Row calories
    2) DB snatches
    3) Goblet squats
    4) Sit ups

  • Corona Challenge // 17/04/2020 // Niels Workout

    For time

    • 42/30/18 Kb Full swings
    • 21/15/9 Burpees

  • 3.6.2025 Bench Press & Pendlay Row Workout

    Alternate A1 / A2

    A1. Bench press – 3 x 3 @ 85-90% (1-2 RIR), rest 3:00 b/t sets

    A2. Pendlay row – 3 x 6-8 @ 2/1-2/1 RIR, rest 2:00 before B1