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

  • 19.3.2025 Accessory Workout

    3 Rounds @ 1 RIR

    8-12/side DB external rotations
    8-12 DB Pull overs
    8-12 Prone Y-raises

  • Main site Wednesday 250326 Strength

    For time

    • 200-meter dumbbell farmers carry
    • 40 GHD hip extensions
    • 40-calorie row

    ♀ 35-lb dumbbells
    ♂ 50-lb dumbbells

  • 20.3.2025 Active Recovery Workout

    3 rounds @ steady pace

    5 Windmills e/side
    5-minutes Air bike
    5/side Strict high pull
    5-minutes SkiErg
    5 e/side Poliquin step-down
    5-minutes Row
    5 Jefferson curls – KB or empty barbell

  • RestDay! Workout

    Ja ens viikolla wodeille.

  • 070925 SPORT A Strength

    On the minute for 12min
    1. 5-4-3-2 thruster @increasing weight
    2. 3 tuck front lever lower
    3. Rest

  • EASY: Looks like Girls Workout

    3x AMRAP8 in teams of 2-3 - YGIG, divide anyhow:

    AMRAP8 - "Looks like Cindy"
    Buy in: 200-400m run into AMRAP:
    6-12 pull up
    12-24 push up
    24-30 air squat
    - rest 30s between rounds

    Rest 3

    AMRAP8 - "Looks like Kelly"
    Buy in: 200-400m run into AMRAP:
    16-30 BJ
    16-30 wb
    - rest 30s between rounds

    Rest 3

    AMRAP8 - "Looks like Grettel":
    Buy in: 200-400m run into AMRAP:
    10-18 clean
    10-18 bar over burpee (skaalaus: tasajalkahyppy -> askellus)
    - rest 30s between rounds

  • Main site Monday 241111 Strength

    For time

    • 1,000 weighted step-ups

    ♀ 35-lb ruck, 20-inch box
    ♂ 45-lb ruck, 20-inch box

  • HYROX games Workout

    CONDITIONING

    HYROX GAMES:

    Tc 38min

    500m run to start the game

    Dice numbers

    1. 200 m Row
    2. 2 lenghts of Sled push
    3. 40 m Farmers carry
    4. 200 m Ski
    5. 12 kpl Burpee to plate
    6. 20 m Walking lunges

    After 19 min 500m run

    IN THE GAME 1 EXERCISE = 1 POINT
    LAST 6MIN 1 EXERCISE = 2 POINTS

    FINAL POINTS: —>

    WALL BALL FINISHER
    0-19 = 120
    20-24 = 110
    25-29 = 100
    30-34 = 90
    35-39 = 80
    40-44 = 70

  • Swim Workout

    Warm-up: Easy swim for 200m
    A: Swim 15 x 75 m. Rest 30 sec between sets. Start easy and increase speed if feeling good. Goal is not to go too fast but to maintain relaxed feeling through the whole exercise.
    Cool-down: Easy swim for 200m

  • Deadlifts and front squats Workout

    10-9-8-7-6-5-4-3-2-1 reps for time of:

    *Use two barbells if possible. Start each set of front squats by cleaning the bar from the floor rather than taking it from a rack.

    ♀ 225-lb deadlifts, 165-lb front squats
    ♂ 315-lb deadlifts, 225-lb front squats