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

  • Core strength and recovery WOD Workout

    Run 400m or row 500m
    Then
    2 rounds
    10 YTW
    10 pvc pipe pass throughs

    Core strength
    4 rounds
    10 hollow rocks
    10 v ups
    10 leg raises
    0:10 hollow hold
    1:00 rest

    WOD
    Light, Cardiovascular Exercise (Steady State): at a slow, comfortable pace (50-70% heart rate max)

    10 Min Row
    Rest 2:00
    10 Min Bike or Run

  • CFKN teinit 15-17 Workout

    Alkulämmittely ja mobility

    Työntöä

    2 kierrosta 30s on 1min off per liike
    Laite
    Rytmihyppy
    Burpee
    Vuorikiipeilijä
    Polvennostojuoksu

    Loppuvenyttelyt

  • Thrusternousut Strength

    4 sets of thrusters every 2.30 min (=10 min).

    1. 12 reps
    2. 9 reps
    3. 6 reps
    4. 3 reps

  • OPTIONAL LONG ENDURANCE Workout

    WARM UP

    10-15min easy pace bike

    EMOM x 32-40
    1) machine
    2) front rack carry /farmer carry
    3) machine
    4) 15-20 GHD sit up / V-up

    COOL DOWN
    10-15min easy pace bike

    Target PK 2

  • Freddy's revenge Workout

    Freddy`s revenge

    5 rounds for time of:
    5 stoh 80/50kg
    10 burpees

    time cap 10min

  • Engine building Workout

    Working 30:30 for Max Cals/Reps
    8 intervals on each;
    Bike
    1 min rest
    Row
    1 Min Rest
    Burpee over bar (sideways)
    1 Min Rest
    DB snatch 22.5/15kg

    Simple long conditioning, order may vary but it's the same workout. Post total reps, no need to reset the rower or bikes. 36 minutes total!

  • Coreilua Workout

    3-5 rounds for quality

    6 strict t2b
    6 inch warm
    12 "legs swing"
    12 hollow rock
    20 m Kb front rack carry

  • Day 2 Olympic Weightlifting Workout

    Build to a 1RM clean
    Percentage examples below
    Empty barbell drills
    3 @ 70%
    2 @ 80%
    1 @ 85%
    1 @ 90%
    1 @ 96%
    1 @ 102%
    Continue to build if you achieve 102%

    Build to a 1RM deadlift
    Use percentage examples above

    Build to a 1RM strict press
    Use percentage examples above

  • "Sweet Calle" Workout

    Cash in 100 wall balls

    Burppes 10-9-8-7-6-5-4-3-2-1
    Power cleans 1-2-3-4-5-6-7-8-9-10 61/40 kg
    Push press 10-9-8-7-6-5-4-3-2-1 61/40 kg

    Cash out 100 push ups

  • Woima Home Workout Workout

    10 Rounds:
    4 Reverse Burpees
    6 Push-Ups
    9 Air Squats