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

  • HYROX Workout

    Endurance

    2x20min AMRAP in Pairs

    A) 20min AMRAP:
    - 500m Ski/Row
    - 60m Burpee Broad Jump
    - 200m Farmers Carry
    - 40x WB

    -Rest 4min Between-

    B) 20min AMRAP:
    - 500m Row/Ski
    - 60x Weighted Lunges (Stationary)
    - 30x 1-arm Devils press
    - 60x V-Up

    *Split reps as wanted

  • Weightlifting technique Workout

    SQUAT SNATCH

  • 12.6.2025 RMU Drills Workout

    Ring Muscle-up Drills / Capacity

    1 – 2 rounds
    3 Active/passive shoulder extensions (use a stick, each position 10-seconds)
    5 Back support slide throughs
    5 Russian dips
    0:10-0:20 Ring support hold (thumbs out)
    5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    0:10-0:20 Bottom of ring dip hold
    5 Supine arch hold (2-sec) snap to a v-up snap

  • 12.06.2025 (PM) Workout

    Engine

    A) 30min Z2 Performed as:

    • 5min C2 Bike
    • 5min Ski

    *rest 3-5min before B

    B) 4 Sets Of:

    -1min C2 Bike (75% effort)
    -1min C2 Bike (80% effort)
    -1min C2 Bike (85% effort)
    Into, (no rest between)

    • 20 T2B
    • 15 Cal Ski
    • 75 DU

    • 15 C2B

    • Rest 4min and repeat x 4-

  • 12.06.2025 (AM) Workout

    Deadlift

    Every 2:30 x4

    Set 1: @70-75%
    2: 80-85%
    3-4: 90+

    Metcon

    2 rounds for time:

    • 1 Legless Rope-climb
    • 9 STOH @43kg
    • 12 Cal Echo bike

    -Rest 4 min-

    2 rounds for time:

    • 4 Rope-climbs
    • 18 STOH @43kg
    • 12 Cal Echo bike

    Strength/Accessories

    A) E2MOM X6

    1) 3-5 Bench Press
    2) 1min Wall Facing HS Hold

    B) 3-4x For Quality:

    C) Max Hollow Hold
    Cap: 6min

    *jos ei pysy 6min putkeen, niin jokaisella jäljellä olevalla alkavalla minuutilla:
    - 15-20 V-up

  • 100625 strength 3 Strength

    3 rounds of:

    Dropset biceps curl
    3 x 8 reps

  • 100625 metcon Workout

    5 rounds of:

    30 sec double DB Devil's press
    30 sec running
    30 sec sit-ups
    30 sec rest

  • 100625 strength 2 Workout

    3 rounds of:

    Max rep pull-ups

  • 100625 strength Strength

    3 rounds of:

    Supersets
    Military bench press 3x8-10 reps
    30 sec push-ups

  • New World Order Workout

    E3MOM for 12 min:

    15 cal echo bike
    40 m heavy sled push

    Q7AV