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 Workout

    9'AMRAP
    5 ttb
    5 dbl DB hang p.clean @2x20/12.5kg
    5/5 aligator push up

  • OPTIONAL ACCESSORY Workout

    2-3rounds:

    10-15 snowangel
    30+30m s.a farmer carry
    40-60s plank hold

  • 3 x 6 kulmasoutu tangolla Strength

    Etunojassa, liikeparin arnolds press

  • Assault Bike Workout

    For time:
    200cal Assault Bike, legs only

  • OPTIONAL LONG ENDURANCE Workout

    WARM UP
    10-15min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE
    .
    .
    3-4sets:
    4min bike
    2min row
    4min bike
    2min ski
    4min bike
    2min run / or echo
    .
    target PK1-2
    .
    COOLDOWN
    10-15min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE"

  • Metcon 37 Workout

    EMOM 20min

    Odd: 15/12 Burpee
    Even: 15/12 Cal Row

    EMOM 10min

    Odd: 15/12 GHD
    Even: 15/12 Cal Ass Bile

    Buy out:

    30/24 Man Maker

  • Conditioning Workout

    Partner WOD

    60/48 calories row/bike/ski
    50 lateral burpee over dumbbells
    40 sync alt. hang dumbbell snatch (22,5/15 kg)
    60-60 double under (one must complete their reps before changing)

    50/40 calories
    40 toes to bar
    30 sync alt. hang dumbbell C&J
    50-50 double under

    40/32 calories
    30 lateral burpee over dumbbells
    20 sync alt. dumbbell snatch (from floor)
    40-40 double under

    30/24 calories
    20 toes to bar
    10 sync alt. dumbbell C&J (from floor)
    30-30 double under

    Time cap: 35 minutes

  • September sweat Workout

    A)
    2 min on, 0,5 min off

    Run
    Ski
    Sled push
    Row
    FC
    Run
    Ski
    Lunges
    Row
    BBJ
    Airbike
    Wallball

    B) Amrap 4 min

    10xpush up, 10x sit up

    10x hoverstep, 10x Back extension

    10x static squat + arm raise, 10+10 hip bridge

  • Main site Monday 240819 Workout

    For time

    • 14/18-calorie row
    • 30-foot sandbag carry (♀ 100 lb, ♂ 150 lb)

  • 25.06.2026 Workout

    Engine

    For time:

    • 1000m Row
    • 30 Burpee Over Rower

    Rest 2:1 and repeat in reverse order

    Into,

    2 Rounds:

    After 2 rounds, rest 2:1 and repeat 2 rounds in reverse order

    Into,

    3 Rounds For Time:

    • 200m Ski Erg
    • 30m Dual DB Farmers Carry @30kg
    • 7 bMU

    *no repeat here