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

  • For quality Workout

    For quality, but minimal rest
    60 Bench Press 100/60kg
    60 Strict Pull Up
    split as you want

  • Endurance WOD Workout

    For 40 minutes at consistent pace:
    3 min row for calories
    20 m quadruped crawl
    3 min ski for calories
    10 rolls to candlestick
    3 min bike for meters
    10 toes to rings
    2 min rest

  • 5/14/21 Workout

    Warm up(10)
    3rds
    10 jax
    10 hip rotations
    10 walking samson

    WRK(25)
    walk, bike, run, jog, row etc...

    Finisher
    50 oblique crunches
    1:00 pigeon per side

  • Active Recovery Workout

    Active Recovery

    Primary
    Swim 500 meters at easy pace
    20min Mobility Work with Resistance Band and Foam Roller

    Alternates to Swim
    20-25min Bike or Jog at a moderate to easy pace &
    20min Mobility Work with Resistance Band and Foam Roller

    Or

    Yoga 40-60 minutes

  • CF Seppä - Team WOD 10.4 Workout

    Teams of 2/3
    30 rounds for total (inc. rest)
    40 seconds on, 20 seconds off.

    7 Rounds of:
    Bike/Row/Ski for calories. Do not reset the machine during the rests.
    Score is the total amount of calories gained.
    *
    3 Min rest.

    7 Rounds of:
    Farmers walk 73/113kg.
    Each person does 40m. Score is the total amount of meters walked.
    *
    3 Min rest.

    7 Rounds of:
    80 synchro dumbbell snatches alternating arms.
    60 synchro kettlebell swings.
    40 synchro goblet squats.
    20 synchro burpees.

  • "NoPull" Workout

    5 Rounds For Time:
    400/300 Meter Row
    2 Rope Climbs (15ft.)
    10 Power Snatches 43 / 29 kg

    Time Cap: 20 Minutes

  • WOD Workout

    20:00 AMRAP
    5 HSPU
    10 deadlifts 205/155
    15 calorie row or bike

  • 10.9.2022 EMOM Conditioning Workout

    On The Minute x 30 - 40 ( 6 - 8 Rounds )

    Minute 1: Echo Bike Calories
    Minute 2: Kettlebell Swings 24/16kg
    Minute 3: Ski Erg Calories
    Minute 4: Burpees to Target 6"
    Minute 5 Rest

  • Newton Challenge WOD 6 Workout

    Laji 6: #betterlatethannever

    Warm-up:

    2 rounds:
    · 200m run
    · 10 Down dog – up dog transitions
    · 10 cossack squats
    · 10 pushups

    Night Owl Special

    For time:

    Buy-in: 1000 m run (or walk, row/ski erg)

    3 rounds

    10 Handstand push-ups (scaling: feet on box/couch)
    10 V-ups
    10 Bulgarian split squats
    10 Candlestick (reverse burpee)
    10 Ground to overhead with odd object (e.g. loaded backpack)

    Cash out: 1000m run (or row/ski erg

  • 24.1.2022 Run ( Optional) Workout

    Run

    3 sets:

    500m Fast
    90sec rest
    400m Fast
    90sec rest
    300m fast

    Rest 5 min