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

  • Front squat (BARBELL CLUB) Strength

    5 x 3 @ 85%

  • +1 28.11 -16 Workout

    amrap 15:
    2 mu's
    10 hspu
    10 ring pull ups
    10 toes to rings

  • CFPORVOO WOD 9.12.2016 Workout

    20 back squats 100kg/70kg
    50 walkin lunges
    50m bear crawl

  • Clean and sqaut EMOM Strength

    10min EMOM
    odd 2 cleans@ 80%
    even 2 front squat at the same weight

  • WinterWar 2017 qualification1 Workout

    20 min amrap
    -15/12 cal row
    -10 ground to overhead 40/30kg

  • WODconnect Advent Calendar 2016 - Day 3 Workout

    In this year's advent calendar we have collected some alternative Christmas food recipes that are not only delicious but also easy to cook and paleo friendly.

    First, we'll present roasted sweet potato with thyme, garlic, cinnamon, and cayenne pepper.

    You'll need (For 4 people):

    • 2 large sweet potatoes
    • 3 tablespoons of olive oil
    • 3-4 garlic gloves chopped
    • 1 teaspoon of cinnamon
    • 1 teaspoon of cayenne pepper
    • thyme leaves (4-5 sprigs)
    • salt and pepper for the taste

    Cut the sweet potatoes into half cm slices and mix them in a bowl with other ingredients. Spread the slices on an oven tray and cook in 230° Celsius for approximately 30 minutes or until the slices are soft from the middle and crispy at the edges.

    We'd love to hear about your special Christmas recipes. Share those in the comment section.

  • Deficit deadlift 4x3 Strength

    • Use 25kg plate under your feet
    • No belt
    • Clean grip
    • Dead stop barbell on every lift
    • Rest 3-4 minutes btw sets

  • 021216 Workout

    Against a 10min running clock, complete the following:
    Row 1000m
    Immediately followed by....
    As many rounds and reps as possible of:
    40 x DU
    30 x Wall ball shots
    20 x Ring dips

  • Quality Training Workout

    For Quality
    4 Rounds (30-40sec ON/20-30sec OFF)
    Hollow Hold
    Handstand Hold
    KB Front Rack Hold (heavy)

    rest 2min

    EMOM 12
    For Quality
    10m Handstand Walk
    5/5 Pistols
    10-15 Barbell Rollouts

  • ”Sage at 20” Workout

    ”Sage at 20”

    20min amrap:

    • 20 thruster (N 42,5kg / M 60kg)
    • 20 leuanveto
    • 20 burpee