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

  • 29.03.2025 Workout

    Squat/Press

    Wave #1

    Back Squat: 6-4-2
    -Rest 90s-
    Strict Press: 15-12-10
    -Rest 90s-

    Prosentit:
    BS: 70,75 & 80%
    Press: By the feel (1-2 RIR)

    Wave #2

    BS: 5-3-1
    -90s rest-
    Press: 12-10-8
    -90s rest-

    BS: 75,80 & 85%

    Wave #3

    BS: 4-2-1
    -90s rest-
    Press: 10-8-6
    -90s rest-

    BS: 80,85 & 90%

    Example flow wave 1: 6 BS (rest 90s) 15 press (r.90s) Into, 4 BS (90s rest) 12 Press (90s rest. Jne jne.

    Rest as needed between waves.

    ENGINE

    For Time:

    • 1500m Row
    • 90m KB Farmers Carry (2x32kg)
    • 150 DU
    • 90m SB Carry (50kg)
    • 3000m C2 Bike

    -Rest 5min-
    Into,

    2 Rounds of:

    • 750m Row
    • 45m KB Farmers Carry
    • 75 DU
    • 45m SB Carry
    • 1500m C2 Bike

    Optional

    A) Core Tabata
    8x 20s on/10s off:

    1) Flutter Kicks
    2) Heel Touches
    3) V-Up
    4) Hollow Hold

  • 10 x 2 min on / 1 min off Workout

    10 x 2 min on / 1 min off:
    A: 20/17 cal row + amrap burpee over rower
    B: 20/17 cal ski + amrap wb
    Alternate between A and B, 5 sets of A and 5 sets of B

  • HYROX Workout

    P’F”T Test

    For Time:

    The HYROX Physical Fitness Test (P’F”T) has been specifically designed to give you the perfect introduction into HYROX and measure where your HYROX fitness level is at.

    The HYROX PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event

    15 – 25 minutes – HYROX PRO
    25 – 35 minutes – HYROX Single
    30 – 45 minutes – HYROX Doubles

  • 10 min Emom Workout

    Burbee box jump over ( add 1 rep every other week
    Progressio 4/13

  • Deadlift ladder 15x3 Strength

    Deadlift ladder 15x3 10 kg nostoilla

  • OPTIONAL ACCESSORY Workout

    2-4sets:

    3+3 Turkish get up
    D-ball max hold

  • Strict press Strength

    3x4, 1x3

  • Leg day never missed Workout

    3 rounds for time
    Partner WOD, "IGYG"

    32 cal c2 bike
    32 clean & jerk 40/45/50 kg
    32 wall ball
    After each round 10 m walking lunges together

  • 29.02.2025 Workout

    Squat/Press

    Wave #1

    Back Squat: 6-4-2
    -Rest 90s-
    Strict Press: 15-12-10
    -Rest 90s-

    Prosentit:
    BS: 70,75 & 80%
    Press: By the feel (1-2 RIR)

    Wave #2

    BS: 5-3-1
    -90s rest-
    Press: 12-10-8
    -90s rest-

    BS: 75,80 & 85%

    Wave #3

    BS: 4-2-1
    -90s rest-
    Press: 10-8-6
    -90s rest-

    BS: 80,85 & 90%

    Example flow wave 1: 6 BS (rest 90s) 15 press (r.90s) Into, 4 BS (90s rest) 12 Press (90s rest. Jne jne.

    Rest as needed between waves.

    ENGINE

    For Time:

    • 1500m Row
    • 90m KB Farmers Carry (2x32kg)
    • 150 DU
    • 90m SB Carry (50kg)
    • 3000m C2 Bike

    -Rest 5min-
    Into,

    2 Rounds of:

    • 750m Row
    • 45m KB Farmers Carry
    • 75 DU
    • 45m SB Carry
    • 1500m C2 Bike

    Optional

    A) Core Tabata
    8x 20s on/10s off:

    1) Flutter Kicks
    2) Heel Touches
    3) V-Up
    4) Hollow Hold

  • Endurance Workout