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

  • WOD 06/05/25 Workout

  • TECHNICALLY STRONG Workout

    Gymnastics for quality
    For 30min
    Butterflies & muscle ups

    ADVANCE
    Bar & Ring muscle up

    INTERMEDIATE
    Butterfly pullups & C2B

    BEGINNER
    T2B & kipping pull-up

    WOD
    EMOM 8
    YGIG

    Preform each minute one max reps set of:

    Odd: T2B
    Even: pull-up, C2B or muscle ups

    1 Ring MU = 4 reps
    1 BMU = 3 reps
    1 C2B = 2 reps
    1 pull-up = 1 rep

  • Circuit - Maanantai Workout

    KIERTOHARJOITUS

    3 Kierrosta:

    3:00 min Pyörä

    3:00 min “AMRAP”
    4-6 Burpeeta targettiin 6-10/6-10 1-Käden rinnallevetoa käsipainolla
    6-10/6-10 1-Käden vauhtipunnerrusta

    3:00 min Hiihto

    3:00 min “AMRAP”
    5-10 Wallball heittoa
    6-10 Boxin yli askellusta/hyppyä
    6-10 Kiekon nosto lattiasta kattoon

    HUOMIOITA
    Harjoituksessa kehitetään tasaisesti kestävyyttä sekä lihaskuntoa. Pyri jakamaan vauhti siten, että ensimmäinen kierros on rauhallisempi ja vauhti kiihtyy loppua kohti kovemmaksi. Tähtää lihaskuntoliikkeissä nätteihin toistoihin sekä hieman hapottaviin sarjoihin

  • Seated Dumbbell Press 10-8-6-4-2 Strength

    5 sets of 10, 8, 6, 4, 2 reps:
    • Seated Dumbbell Presses
    Weight: 65%, 70%, 75%, 80%, 85% of 1RM. Rest 1-2 min between sets.

  • Back Squat 7 x 5 Strength

    7 sets:
    • 5 Back Squats
    Weight: 85% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

  • 5.5.2025 Warmup Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 tempo overhead squats (OHS), tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches

    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • Sunday / funday Workout

    3 Rounds

    80 box step up
    70 kb swing kb20kg
    60 sit up
    50 push press kb 16kg
    40 burbee

  • Main site Saturday 250503 Workout

    For time

    ♀ 14-lb medicine ball to 9 feet, 55-lb barbell, 20-inch box
    ♂ 20-lb medicine ball to 10 feet, 75-lb barbell, 20-inch box

  • Aikaa vastaan: soutu-BikeErg / SkiErg-BikeErg w/ MAVE&BSS Workout

    Aikaa vastaan:

    Jokaisen cardiohärvelisuoritteen jälkeen 5xmaastaveto & 5vas/5oik bulgarian split squat. Painot kommenttiin.

    • 500m soutu
    • 50cal BikeErg
    • 400m soutu
    • 40cal BikeErg
    • 300m soutu
    • 30cal BikeErg
    • 200m soutu
    • 20cal BikeErg
    • 100m soutu
    • 10cal BikeErg
    • 100m SkiErg
    • 10cal BikeErg
    • 200m SkiErg
    • 20cal BikeErg
    • 300m SkiErg
    • 30cal BikeErg
    • 400m SkiErg
    • 40cal BikeErg
    • 500m SkiErg
    • 50cal BikeErg

  • 4.5.2025 HYROX Relay - Playful Format Workout

    Setup:

    -Teams of 4 people
    -Complete all the work below as fast as possible
    -2 team members can work at the same time (different stations)
    -Divide the work however the team wants (strategy matters!)
    -RPE 8-9

    Run 8km
    SkiErg 2000m
    Sled Push 50m total
    Sled Pull 50m total
    Burpee Broad Jumps 100m
    Row 2000m
    Farmers Carry 200m
    Sandbag Walking Lunges 200m
    Wall Balls x 200