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

  • 8.4.25 Workout

    3 rounds:
    15 ring row
    15 barbell curl
    30 banded tricep pushdown
    - rest as needed

    • banded tricep pushdown: kumppari ylhäälle tankoo kiinni ja siitä ote molemmin käsin, kyynerpäät kyljissä ojennat kädet suoraksi käyttäen ojentajaa. Hallittu palautus

  • Muscle & Power, YV1 Strength

    Push press 2 RM, then 3 sets @ 80% (choose reps)

  • Endurance WOD Workout

    40 min EMOM for max reps/calories
    1: wallballs
    2: rest
    3: barbell SDLHP 30/20 kg
    4: rest
    5: box jump 24/20”
    6: rest
    7: push press 30/20 kg
    8: rest
    9: row
    10: rest

    Note the total reps.

  • Endurance WOD Workout

    6 rounds with moderate pace:
    1 min of run
    1 min of wall walks
    1 min of row
    1 min of jump rope
    1 min of burpee
    1 min of bear crawl
    1 min rest

  • Endurance WOD Workout

    4 rounds:
    15-30-45-60 cal row or ski
    10 DB push presses 30/20 lb
    25 sit ups
    15 box step overs 24/20”
    90 s rest

  • WOD, Accessory Workout

    Accessory: 2-3 Sets for Quality

    Dual Dumbbell Biceps curls 12-15
    Heavy Dumbbell Shrugs 10

  • Endurance WOD Workout

    On the 0 min: 1,6/1,3 km run or 90/70 cal ski

    On the 10 min: 3 rounds:
    10 wall balls (9/6 kg)
    10 box jumps (24/20”)
    25/20 cal row

    On the 20 min: 1,6/1,3 km run or 90/70 cal ski

    On the 30 min: 3 rounds:
    15 hang power snatches (20/15 kg)
    25 sit ups
    50 double unders

  • Endurance WOD Workout

    Every 7 minutes x 5 sets:
    1000/850 m bike or 25/20 cal ski
    21 deadlifts 40/30 kg
    12 T2B
    9 shoulder to overhead 40/30 kg

  • Endurance WOD Workout

    Every 2 minutes for 40 minutes (4 sets each):
    Station 1: 15 DB burpees + max sit ups
    Station 2: max DU’s
    Station 3: rest
    Station 4: row or bike for calories
    Station 5: 40 s HS hold

  • Endurance WOD Workout

    Against an 18-minute clock with
    4 minute rest between sets, complete two sets of:

    2000/1500 m row or 1,2 km hill trail run
    24 box over jumps 24/20”
    800 m run or 5 min bike
    24 single DB
    alternating devil’s presses 30/20 lb