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

  • Rowing intervals + gymnastics + strength Strength

    AM: 60 min
    Warm up for 10 min

    1.Rowing intervals
    A. 4 rounds:
    3 min/90 s. @ 2:05/500 m
    - Times: 2.05, 2.05, 2.04, 2.05
    - Rest 2 min

    B. 4 rounds:
    3 min/90 s. @ 2:03-1:59/500 m
    - Times: 2.03, 2.03, 2.03, 2.02
    HR: 162/182
    Cool down for 10 min

    PM: 90 min
    Warm up for 15 min

    1.HSPU Strength
    A. Pike push up: Accumulate 20-30 Reps
    - 25 reps

    B. Box Pike HSPU: Accumulate 20-30 Reps
    - 24 reps

    2.Back squat
    4x4 @ 80-82.5 kg

    3.Reverse hyper
    4x15
    - 30 40 40 40 kg

    *4.Accessory *
    Isometric shoulder press at endrange 3x6x3 s.

  • Weightlifting strength Strength

    • 3-3-3 of:
    BB Jerk
    3RM
    90% 3RM 3-3 reps

  • Gymnastics Core test Workout

    Max sec in
    - Nybörjare: armadillo hold
    - Atlet: Hanging tuck 40sec
    - Avancerad: L-hang 20sec
    - Tjurnacke: Paralette L-sit 40sec
    - Ninja: Back + front lever 15sec
    - Avenger: Human flag 20sec

  • Muscle & Power, AV2 Strength

    Deadlift on a plate 6-6-6-6 reps

  • Rowing intervals + gymnastics + strength Strength

    AM: 60 min
    Warm up for 10 min

    1.Rowing intervals
    A. 4 rounds:
    3 min/90 s. @ 2:05/500 m
    - Times: 2.05, 2.05, 2.04, 2.05
    - Rest 2 min

    B. 4 rounds:
    3 min/90 s. @ 2:03-1:59/500 m
    - Times: 2.03, 2.03, 2.03, 2.02
    HR: 162/182
    Cool down for 10 min

    PM: 90 min
    Warm up for 15 min

    1.HSPU Strength
    A. Pike push up: Accumulate 20-30 Reps
    - 25 reps

    B. Box Pike HSPU: Accumulate 20-30 Reps
    - 24 reps

    2.Back squat
    4x4 @ 80-82.5 kg

    3.Reverse hyper
    4x15
    - 30 40 40 40 kg

    4.Accessory
    Isometric shoulder press at endrange 3x6x3 s.

  • 11.10.2025 3 rounds Workout

    3 Rounds @ focus on posture & quality

    10-20m/side Front rack + overhead carry
    12–15/side DB/KB side bend
    0:20-0:30/side Copenhagen plank

    – Rest as needed between rounds –

  • Strength Strength

    Strength
    . Walking lunges front rack @ 60% body weight (50kg) 6 steps

  • CFKN minit Workout

    Lämmittely leikkiä ja mobility

    Eläin liikkeitä

    Treeni 20 ×20/10
    Roikunta
    Burpee
    Kuperkeikkajono
    Kyykky
    Tasapaino

    Loppuvenyttelyt

  • 21.9.2020 WOD Workout

    For time:
    Front Squats
    18-15-12-9
    Double Unders
    40-30-20-10
    Barbell 45/35kg

  • Wod 250917 Workout

    Emon 16min
    15 wallball (14lb)
    15 DL (suorinjaloin) 45kg
    15 GTOH w/wallball (14lb)
    15m karhukävely