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

  • 25.1.2020 CF Workout

    Eilinen

  • Max rep Double unders Workout

    Max rep unbroken Double unders

    Nybörjare: Singel unders
    - Atlet: String together SU with DU unbroken
    - Avancerad: 35 unbroken DU
    - Tjurnacke: 80 unbroken DU
    - Ninja: 150 unbroken DU
    - Avenger: 200 unbroken DU

  • 16.1.2020 CF Workout

    Eilinen

  • 12.7.2025 Workout warmup Workout

    Warm-up
    2-3km Jog @ easy pace
    +
    Dynamic mobility – 1-2 Rounds
    10/side/drill Leg swings (forward/backward and side-to-side)
    10/direction/leg Standing hip circles
    10/leg Walking knee hug
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)
    +
    1-2 Rounds
    20m High knees
    20m Butt kicks
    20m Skipping
    +
    2-3 strides
    Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

  • SPCOM10012020 Workout

    A

    A. Warm Up
    W.UP CLASSE
    Ski 2k
    PVC+MOBILITY
    B. FORZA
    Deadlift
    1×6@60%
    1×5@70%
    1×4@80%
    1×1@90%
    Touch and Go

    C. FOR TIME
    AMRAP 30'
    ROW 800/600mt
    6 Muscle Ups/9 C2B
    10 Back Squat 100-80/70-50
    Rest 1'

    AUMENATRE IL CARICO A RND

    D. SKILL
    Climb the Ladder

    TTB
    3-6-9-12… x 3
    CERCARE DI FARE LE SERIE UNBROKEN

    E. LAVORO OPZIONALE
    Back Rack Walking Lunge
    3×10
    Hollow Rock
    4×15
    Barbell Bent Over Row
    5×20
    6 RND
    200m Row
    25 Box Jump Over
    Rest 2'

  • 12.7.2025 Run repeats Workout

    Run repeats

    4x400m @ mile pace
    – 3:00 walk recovery –

    Goal. pacing accuracy, posture, and smooth turnover

  • 5.2.2020 SQUAT STRENGTH PROGRESS 4/12 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
    2 rounds:
    5 + 5 90-90 Hip Switch And Extension
    3 + 3 Pistol Squat
    5 + 5 Dead Bug (Push Knee Other Hand)

    1-2 rounds: Jerk grip
    4 x Sotts Press, Hold 2 sec (FrontRack) - keppi
    4 x Tall Power Jerk (Standing On Toes)
    4+4 Jerk From Split (Behind The Neck)
    4+4 Tall Split Jerk (Standing On Toes + BB On The Head)

    ETUKYYKKY
    3@30%, 3@45%, 3@60%, 2@70%, 2@80%, 2@85%, 2@90% pal. 2-4min

    BOKSI TAKAKYYKKY
    3@50%, 3@70%, 3x3@90% pal. 2-4min

    VAUHTIPUNNERRUS
    3@50%, 2x3@60%, 2x3@70% vapu-% pal. 2min

    OHEISHARJOITTEET 2 kierrosta:
    3 KUMINAUHA VETO I - Y - T - W - A (kumin. hartia korkeus)
    8 + 8 LANKUSSA POLVI KYYNÄRPÄÄHÄN

    --

    TEE KOTONA / SALILLA KEVYET LYHYET DYNAAMISET VENYTTELYT kesto 5-10 min, 10-20s ja/tai 5 - 10 PUMPPAUSTA / LIIKE kts. Moniste

  • Extra Credit 10-01-2021 Workout

    Resisted Nasal Breathing: 15 breaths
    +
    - World's Greatest Stretch x 10 reps each side

  • 14.12.2019 Workout

    Leppee

  • Skill EMOM 1 Workout

    EMOM’15
    1. 2-4 Bar muscle up
    2. 2-6 Deficit HSPU (20kg)
    3. 2 Rope climb