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

  • Day 25 Workout

    Rest & Recover

  • Day 24 Workout

    DELOAD

    1x20 reps of a variety of machines. Go through the whole body. Keep the weights light, seek a good pump, and remember to enjoy.

    If you need a break from the gym, it is totally fine to do something completely different. For example:

    • ball sports
    • swimming
    • running
    • cycling
    • yoga
    • etc.

  • CFKN Lapset Workout

    Lämmittely leikkiä ja mobility

    Harjoitellaan köysikiipeilyä

    12min amrap
    Kaverin kanssa tai joukkueena
    100m koneella
    5punnerrusta

    Loppuvenyttelyt

  • Luca Workout

    Some big loads and huge PBs being thrown about today, nice job all! Let's see what happens when we couple some moderately heavy cleans with a tricky gymnastics movement.

    15' kipping pullups practice

    For time:
    30 - 24 - 18
    15 - 12 - 9

    Handstand Push Ups
    Hang Power Cleans (80/60kg)

    Please post times to comments...

  • POWER&SPEED Workout

    Saturday

  • Weekly Update 11 Workout

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Butterfly Pull Ups 5-10 reps
    Handstand Push Ups 5-7 reps
    Double DB Walking Lunge (light weight) 16 reps
    Ring Front Plank 0:30-1:00

  • Lapset 7-9 syksy Workout

    Lämppä leikkiä ja mobility

    Roikutaan ja tehdään leukoja

    Metcon 15min amrap
    10 hyppis
    5x seinäpallo
    20m juoksu

    Loppuvenyttelyt

  • Fredag 22/3 2019 Workout

    Every 2 minutes, for 32 minutes (4 sets):
    Station 1 – 400/300 Meters of Rowing
    Station 2 – 20m Walking Lunges with KB/DB Farmer’s Carry
    Station 3 – 60 Double-Unders
    Station 4 – 15 Burpee Box Jump-Overs

  • Invictus May 21 2014 Workout

    Total 60min
    2000m row
    A.
    For times:
    Run 2400 Meters > row 2500m
    Result: 11.00.2, 2.12.0/500m, 163/177
    Rest exactly 6 minutes

    Run 1600 Meters > row 1500m
    Result: 6.19.8, 2.06.6/500m, 171/183
    Rest exactly 4 minutes

    Run 800 Meters > row 1000m
    Result: 4.04.4, 2.02.2/500m, 176/189
    Rest exactly 2 minutes

    Run 400 Meters > row 500m
    Result: 1.55.9, 1.56.0/500m, 176/189
    Total 36.00, 159/189

    B.
    10 min of walking on treadmill