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

  • Arm burner Workout

    15min EMOTM:
    - 1st min 4HSPU + 6 Hang Power Snatch 35kg
    - 2nd min 2 rope climbs
    - 3rd min rest

  • 9-3-14 Row, Back Sq, HC, DUBs Workout

    1000m row - 3:39
    Back Squats - 3x185, 3x215, 3x245, 3x275, 3x305, 2x325, 2x345, 1x355
    EMOM Hang Cleans - 185lbs - 1, 2, 3, 4,...... finished round 7 and did 5 of round 8
    1Rnd - 500m row, 50 Dubs, 400, 40, 300, 30, 200, 20, 100, 10

  • Long Interval Workout

    Choose ONE of the following sports:
    Swim 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on
    Bike 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on
    Run 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on
    Row 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

  • Time Trial Workout

    Choose ONE of the following sports:
    Swim 30min TT
    Bike 30min TT
    Run 12min TT
    Row 8min TT

  • CFPR Workout

    teams of 4

    amrap 24′

    30 double unders
    15 power cleans 40/30

    first 12′ A+B second 12′ C+D

    then 10′
    to establish 2 RM Front squat (A+B+C+D)

  • 25.1.2024 PK Strength

    Front Squat

    6 x 2 @ 80%

  • 12min AMRAP Workout

    3 Bar MU´s / 6 C2B / 9 pull ups
    6 Power Cleans @ 60kg
    9 Burpees

    1-4min 3 Bar MU´s
    4-8min 6 C2B
    8-12min 9 Pull Ups

  • Run, pull-ups, push-ups short version Workout

    10 rounds for time:
    - run 200m
    - 6 strict pull-ups
    - run 200m
    - 12 push-ups

  • Olympics Strength

    Total 100min
    A. WU 500m row, 2 rounds: 10 wall ball, 15 abs, 15 backs, mobility
    B. Jyrkin tunti
    Taitoharjoitteena aurinkotervehdys, tempaus-veto + kääntö
    1. Tempausveto rintalastaan
    5x20 5x20 5x25 5x25
    Maastairrotus nivuselle / puolireisi / olkapäät
    5x40 5x40 5x40 4x40
    Lantiopotku4x40 5x40 käsiveto 3x40 5x40
    Tempaus maasta
    Tempaus puolireidestä puoleenkyykkyyn, toinen maasta kyykkyyn
    2x20 2x20 2x22.5 2x25
    C. Strength
    Good morning
    Normaali+toinen jalka edessä+toinen jalka edessä+normaali
    20x30kg 20x30kg 20x32.5kg
    Shoulder rehab with KB 4x12 4/6/8kg

  • 2x5min AMRAP Workout

    5min
    5x T2B
    5x KB swings (24/16)

    2min rest between

    5min
    5x strict push-up burpees
    5x DB thrusters (12/10)