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

  • Death by 10 DU Workout

    Death by 10 double unders every minute

    Number of completed rounds - result

  • WOD 08/07/25 Workout

  • MAYFLY PRO TRACK Workout

    A,
    Front Squat 6-4-2

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

    RPE 8/10

    B,
    Split Squat 16-16-16

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

    3x 8 L/8 R

    C,
    For time:
    25 Strict Handstand Push-ups
    50 Wall Balls@9/6kg
    75 USA Kettlebell Swings @24/16kg
    50/40 echo Bike Calories

    Every time you break on any movement, add 10 reps to the final bike calories count. Don't exceed 120 calories on the bike.

    Bike Calories- edit in the number of reps completed

    Goal: Sub 15 mins

    D,
    For quality:
    Banded Plank On Hand, 1 min
    10 Plate Lateral Raises, pick load
    10 Plate 45 Degree Raises, pick load
    10 Plate Delt Raises, pick load
    Double Kettlebell Overhead Hold, 24/16kg, 45 secs
    15 Scap Pull-ups
    15 Scap Push-ups
    Ring Support Hold, 30 secs
    20 L/20 R Diagonal Banded Pull Aparts
    40 Band Face Pulls

  • Burner Workout

    3X

    AMRAP4
    10 burpees
    10 pushups
    10 alt db snatch @22,5
    200m run

    1 min rest

    AMRAP4
    5 v-sit ups/tuck ups
    10 situation
    80m run
    20 Mountain climbers
    80m run

    1 min rest

    AMRAP4
    20 DB lunge @15
    200m run
    20 DB squat @15
    200m run

  • 16.3.2021 Workout

    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • VKO5 Treeni 1A Workout

    Tempaustekniikkaa

    Etsi päivän raskas paino kompleksiin:

    1 raaka tempaus
    1 tempaus kyykkyyn riipusta
    1 valakyykky

    • Perään - Ota 10-20% painosta pois ja tee:

    EMOM8
    1 raaka tempaus + 1 valakyykky

  • Loppuhiki Workout

    5 rounds

    250/220 row
    10 burbee
    10 kb swing

  • Endurance WOD Workout

    Every 3 minutes, for 36 minutes (3 rounds of each):
    Station 1 – 30/25 cal row
    Station 2 – 50 double unders + 30 s HS hold
    Station 3 – Ski 500/400 m
    Station 4 – 25 sit ups + 15 DB push presses

  • Extra Credit 18-04-2022 Workout

    Single Leg Banded Hamstring Curl: 3 x 30 each. Rest 60s
    +
    - Lizard Pose x 60s each.
    - Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Push press Strength

    Push press
    + 3×5