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

  • CONDITIONING Workout

    EMOM x5: 15 KBS
    Overall RPE 3 to 4

  • Bench press jugg 8 nr1 Strength

    A: 8min emom 3x Banded squat jumps
    B: Bench press 8x5@ 65%, sista setet Amrap
    C1: Hang Snatch pull 3x3
    C2: Straight bar over head triceps extension 3set
    D: Front squat 3x5
    E: Strict chin ups 3set
    D: Sled sprint 6x2x10m

  • 27.10.2023 PK Workout

    90 Minutes HR 1-2 ( Gray - Blue )

    You can change Ergos as you like.

    After 10 minute Ergo : 1 Legless Rope Climb & 1 Minute HS walk Skills

  • New York Minute Workout

    Find a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete

    ♀ 14-lb ball, 105-lb barbell
    ♂ 20-lb ball, 155-lb barbell

  • WOD 30/08/22 Workout

  • Stuganfit Workout

    A: 10x 30 on/ 30 off pogo jumps
    Straight into…
    B: 10min emom 3x height jump
    Straight into…
    C: 2,5km run(Lilla rundan)
    Straight into…
    D: 20min emom 15xrkb swing

  • Extra Credit 28-04-2022 Workout

    Parasympathetic Breathing: 15 breaths
    +
    - Pigeon Pose - 60s each
    - Lizard Pose - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • MUSCLE / RATAPIHA Workout

    Takakyykky 1-3x1 100 %

    Osatoisto leuanveto 4x1,5 toisto, 5+ raskas
    Alataljaveto kuminauhalla 3x12 raskas
    hauiskääntö, hammer 3x8
    Ojentajat niskan takaa 3x8
    hollow rock 3xmax

  • 11.5.2023 Light Cardio Workout

    30-60 Minutes Bike
    60-90 Minutes Walk
    20-30 Minutes Swim
    30-40 Minutes Jog

  • MAYFLY PRO TRACK Workout

    A,
    Bench Press 1-1-1-1-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    Find a 1RM for the day.
    --then--
    4x 1 within 15% of your heavy

    B,
    3 rounds for time of:
    Partner A:
    21 Toes-to-bars
    Partner B:
    Bar Hang
    Partner A:
    15 Burpees
    Partner B:
    Plank Hold
    Partner A:
    9 Push Jerks, 84/57kg
    Partner B:
    Double Kettlebell Front Rack Hold, pick load

    Complete in teams of 2. You go-I go fashion, alternating exercises.

    C,
    3 rounds for quality of:
    16 Alternating Bird Dogs
    Lateral Raise Hold, pick load, 20 secs
    10 Scap Pull-ups