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

  • Speed test Workout

    Test
    Max box jump height with esiponnistus
    Max broad jump
    100m sprint with curve .mat
    100m sprit on track

  • 60min fitness Workout

    5 rounds

    2min row
    2min 10-20 wallball

    2min bike
    2min 10-20 kbs

    2min ski
    2min 10-20 db snatch

  • ERG + SITUPS Workout

    20 MIN AMRAP

  • Clean and jerks + push-ups + ring rows Workout

    10 min amrap

    2/4/6/8/10…….

  • HS Skill Work Workout

    2 sets:
    HS-walk
    - As many tries as you can
    - Rest as needed
    —————————————————————
    3 sets:
    Max HS Walking Steps, standing still w/ spotter (1=1)
    - Goal 20 steps unbroken / set
    - Rest 2min btw sets
    —————————————————————
    3 sets:
    Max HS Steps
    - Facing the wall, keep your body tight and as close to the wall as possible, but stay off the wall
    - Goal at least 20 steps / set (1=1)
    - Rest 2min btw sets
    —————————————————————
    2 sets:
    2m L+2m R Banded Side Steps
    - Place a rubberband at your elbows
    - Goal is to go 2+2 unbroken
    - Rest 1-2min btw sets

  • "Brief Relief" by Comptrain Workout

    5 x AMRAP3:

    3 Burpee Pull-ups
    6 Box Jump Overs (24"/20")
    9 Wallballs 9 / 6 kg to 10/9ft.

    Rest1 Minute Between Rounds

  • Bob Workout

    For time:
    13-12-11-10-9-8-7-6-5-4-3-2-1 reps

    -Hand release push-ups
    -Air squat
    -Sit up

  • 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

  • MAYFLY PRO TRACK Workout

    A,
    Box Squat 1x1

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

    B,
    5 rounds for time of:
    5 Back Squats, 125/84kg
    10 Dumbbell Floor Press, 32,5/22,5kg
    5 Ring Muscle-ups
    10 Toes-to-rings

    Goal
    Sub 18 mins

    C,
    3 rounds for quality of:
    Banded Plank Hold, 30 secs
    Arms Overhead Hip Hinge Hold, 20 secs
    L-Sit Hold, 10 secs
    Rest 2 mins

  • 18.1.2024 Front Squat + Back Squat Workout

    Front squat + back squat

    5 + 6-10 @ 77-83%1RM FS (3 RIR)
    4 + 6-10 @ 79-85%1RM FS (2 RIR)
    3 + 6-10 @ 81-87%1RM FS (2 RIR)

    Rest 3:00-4:00 b/t sets