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

  • 290122 Lauantai Workout

    26min AMRAP

    Person 1:
    6 handstand push-up
    6 strict pull-up
    18 air squat

    Person 2:
    AMRAP shuttle run

    Shuttle run is done as long as it takes for your partner to finish one round of movements. Then you switch.

  • Open Gym 3.2.22 Workout

    For Quality

    20-16-12 reps of:
    Bicep curl
    Db lateral raise
    One leg kb deadlift
    Side crunches
    Russian twist

    Rest as needed between sets

  • 1.2.2022 Defict Strict Handstand Push Ups Workout

    Defict Strict Handstand Push Ups

    5-9: 3-2-2-2-2
    10-14: 4-4-4-3-2
    15-19: 9-8-8-7-6
    20-24: 12-10-10-8-6

    2"/1"

  • 1.2.2022 Bench Press Strength

    Bench Press

    2 x 4 x 83%
    2 x 3 x 88%
    2 x 2 x 93%

  • CFPORVOO PK 2.2.2022 Workout

    30 min PK
    600m row
    30 lunges
    10+10 s singel arm hang
    30s HBH
    30s ABH
    1000m bike
    150 rope jumps

  • 250122 Tiistai Workout

    3 rounds

    2,5min AMRAP
    2-4-6-8.. wall ball 20/14
    2-4-6-8.. toes to bar

    1,5min rest

    2,5min AMRAP
    2-4-6-8.. box jump 60/50
    2-4-6-8.. sumo deadlift high-pull 42,5/30

    1,5min rest

  • Strength Strength

    A) Box Squat
    Build to a heavy 5 in 4 sets. Rest 2:00
    - Parallel Box

    B) Goblet Lateral Lunge
    3 x 6 each. Rest 90s.

  • Extra Credit 01-02-2022 Workout

    Rower Hamstring Curls: 3 x 8. Rest 60s.
    +
    - Active Straight Leg Raises x `0 reps each side
    - Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Accessories Workout

    3 rounds for quality:
    15m Double DB Walking Lunges 20/15kg (suitcase carry)
    15 T2B
    15 Back Ext.
    - Rest as needed

  • Functional Sunday Workout

    <>3 different 3min AMRAP, but make 2 rounds.
    <>Rest 3min after each AMRAP
    <>Deadlift weight is quite light

    AMRAP 3
    60 Double Unders (120 Singles)
    15 Deadlift (60/40 kg)
    15 Facing Bar Over Burbee

    REST 3min

    AMRAP 3
    60 Double Unders
    10 Deadlift (80/55 kg)
    10 Facing Bar Over Burbee

    REST 3min

    AMRAP 3
    60 Double Unders
    5 Deadlift (100/70 kg)
    5 Facing Bar Over Burbee

    REST 3min

    AMRAP 3
    60 Double Unders
    15 Deadlift (60/40 kg)
    15 Facing Bar Over Burbee

    REST 3min

    AMRAP 3
    60 Double Unders
    10 Deadlift (80/55kg)
    10 Facing Bar Over Burbee

    REST 3min

    AMRAP 3
    60 Double Unders
    5 Deadlift (100/70kg)
    5 Facing Bar Over Burbee

    SCORE=All reps for 6 rounds