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

  • 10.1.2020 Workout

    lepoja

  • 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

    • 5-5-5 of:
    BB Front Squat
    5RM
    90% 5RM 5-5 reps

  • Gymnastic Metcon Workout

    • 5 Min AMRAP of:
    Ring Muscle Ups

  • "Body Shop" Workout

    On the 3:00 x 10 Rounds:
    500 Meter Row
    Max Bodyweight Reps

    Odd Rounds: Kipping Handstand Push-ups
    Even Rounds: GHD Sit-ups (40"/37")

  • CFC 7.15.14 "Jackie" Workout

    Warm Up

    800m Run

    15 PT

    15 GM

    10 Air Squats @20x1

    2x5 Pull Ups

    2x5 Strict HSPU’s

    1min Band Squat

    25m Band Walk

    Strength

    10 EMOM

    Back Squat @20x1 4 reps

    WOD

    “Jackie” for Time

    1000m Row

    50 Thrusters 45/35#

    30 Pull Ups

  • Gymnastics Workout

    BMU

    Warm up:
    classis gym
    5,5,5 push up
    3-3 pull up (hollow)
    CORE

    Bar hollow 2x10"
    bar arch 2x10 "
    bar pike 2x15"
    Bar hollow&arch 2x10
    bar push up 2x5
    BMU with bend to floor
    Pull up 2x3 with hands roll
    bar MU with box 2x5
    BMU with box one leg
    bar Mu up with bend

    WOD: 3 pull up 3 push up 3 box BM (9min EMOM)

  • 22.6.2021 Workout

    EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

  • Barbell Conditioning Workout

    Push Jerk (from rack)
    Set 1: 20 @45%
    Set 2: 15 @55%
    Set 3: 10 @65%
    Set 4: 5 @75%
    Set 5: 10 @65%
    Set 6: 15 @55%
    Set 7: 20 @45%

    • No more than 2 sets per sets.
    • Rest max 2:00 btw sets

  • 13.7.2021 Workout

    EILINEN tai

    esim.
    - matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt