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

  • Warm up and strength Strength

    Warm up
    400m run or 500m row

    3 rounds
    10 hand release push ups
    10 squats

    Bench press
    E2MOM x 5
    10-8-6-4-2
    * increasing in weight each round

  • Recovery WOD Workout

    Warm up
    High knees
    Butt kicks
    Shuffle swings
    Toy soldiers
    Toe touches
    Walking lunges

    WOD
    5 min Row @ a pace you can sustain

    Rest 1 min

    5 min bike @ a pace you can sustain

    Rest 1 min

    800m run

    Rest 1 min

    Repeat

  • WARM UP Workout

    7min AMRAP
    40m Shuttle run
    10m Bear crawl
    20sec Hollow hold
    40m Shuttle run
    10m Crab walk
    20sec. Arch hold

    2 Rounds of ankle flow

  • Muscle & Power, Joker Workout

    Death by Clusters (clean + thruster)

  • Tuhannen tulimmaista Workout

    A.
    3 sets:
    3 x Weighted pull-up
    3 x Weighted strict dip

    B.
    4 sets:
    20 Cal ski
    12 DB bench press
    20 Cal ski
    12 Strict pull-up
    *3min rest

    C.
    10 EMOM
    1. Strict dip
    2. KBS (banded)

    D.
    3 sets:
    10 KB strict press
    10+10 Lateral raises
    10+10 Upright row

    E.
    4 sets:
    10+10 DB bicep curl
    15 Tricep push down
    ”21’s” bicep curl (barbell)
    15 Bench dip

    F.
    3 sets:
    30s ON / 30s OFF
    Alt V-ups
    Russian twist
    Toe touches
    Heel touches
    Knee raises (hanging)

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Takakyykky

    4min amrap
    3 seinäkävelyä
    6 gobletkyykky
    20 hyppis
    2min tauko
    4min amrap
    3 leuka
    6 askelkyykky
    8 burpee

    Loppuvenyttelyt

  • Alternate workout Workout

    Learn how to use foam roller and rubber bands to improve flexibility, increase mobility, and protect your body from injury.

    Then go for easy 1 mile jog or bike.

    Log results in notes.

  • WOD Workout

    3 Rounds For Time
    20 Pull Ups
    30 Push Ups
    40 Sit Ups
    50 Squats
    Rest 3 mins

    35 minute time cap

  • WARM UP Workout

    2 rounds:
    5 Wall squats (slow tempo)
    10m Lizard walk
    5+5 Windmills with KB
    5+5 Bottom-up press wit KB

    With barbell:
    2x5 unbroken sets of “Bear
    Complex”
    = power clean + front squat +
    push press + back squat + push
    press

  • WARM UP Workout

    25-20-15-10 Cal erg
    Between erg sets:
    10 Single arm devils press (light
    weight, alternating hands)

    2 rounds:
    10 Down dog to cobra
    20-30sec hold in squat down
    position (with kb or barbell if
    wanted