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

  • Strength 14-01-2022 Strength

    Superset x 6 rounds

    • Barbell Strict Press Build to a 6 RM over 6 sets. Rest 1:00
    • Mixed Grip Strict Pull-Ups Sets of 4-5 between sets of Shoulder Press. Rest 1:00 Options: Weighted Mixed Pull-ups, Mixed, Partner/Self/Band Assisted.

  • Strength Workout

    Superset!
    4 rounds
    Heavy Russian Swings x 12
    Rest 1:00
    Goblet Split Squat x 6/leg; slow down, slow up tempo
    Rest 1:00

  • Home Workout Series Workout

    Lower body and mixed fitness

    A.
    Squat complex, 3 Rounds
    Tempo sumo squat x 12 @ 3131 ( or loaded if you have something)
    jump squat x12 reps
    Rest 60-90 Secs

    B.
    Tempo bulgarian split squat x6/6 3131 (load if you have something)
    jump lunges x12
    rest 60-90 secs
    x 3 rounds

    C.
    20 Hollow rocks
    rest 15 secs
    15 v-sit ups
    10 tuck ups
    rest as needed
    x 4 rounds

    D.
    10 Min AMRAP Burpees
    EMOM 16 mountain climbers

  • Strength Workout

    A) Front Box Squat
    8RM in 4 sets. Rest 2:00
    - Parallel Box
    - Aim for same or small progress from last week.

    B) RDL
    4 x 10-12. Rest 90s.

  • WOD Workout

    7:00 on the clock:
    30/24 Calorie Bike/Row/Ski:
    Remaining time AMRAP:
    10 Deadlifts @100/70kg
    10 Wall Balls @9/6kg

    Rx+: 125/85kg

    Extra:
    Banded Alphabet: 2 x 1 each side. Rest 60s.

  • Push-up challenge (day 4) Workout

    Choose the right rep scheme, according to your max reps. Last set is always max reps, but you should be able to hit at least the marked number of reps. Comment how did it go and the number of reps on the final set.
    Go back to day 3, if you couldn't finish it.!

  • CFPORVOO WOD 22.12.2021 Workout

    For time 21-15-9
    Burpee
    kb swing 24kg/16kg
    box jump 60cm/50cm

  • Push-up Challenge (day 1) Workout

    Choose the right rep scheme, according to your max reps. Last set is always max reps, but you should be able to hit at least the marked number of reps.
    Comment how did it go and the number of reps on the final set.

  • 281221 Tiistai B Workout

    B) 3 rounds for time
    8 hang power clean
    12 pistol squat (alternating)

    Increasing weights in hang power clean:
    M: 55/65/75
    F: 35/45/55

  • 2x 7min amrap Workout

    7min amrap
    1 Strict Pull Up
    3 Push Up
    6 Air Squat

    rest 3min btw amraps