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

  • HYROX Workout

    Partner workout

    AMRAP 10 mins
    Partner A : 400m run
    Partner B: AMRAP of 20m sled push@40/30kg + 20m sand bag carry @45/30kg
    ( Switch when run is complete)

    REST 3 mins

    AMRAP 10 mins
    Partner A : 30 machine cals
    Partner B: AMRAP of 10 wall ball@ 9/6kg + 10 KB deadlift @2x24/16kg
    ( Switch when machine cals are complete)

    REST 3 mins

    AMRAP 10 mins
    Partner A : 40m bodyweight walking lunges
    Partner B: AMRAP of 10m burpee broad jump + 10 butterfly sit up
    ( Switch when lunge is complete)

  • 3 rounds for time with a partner Workout

    10 rope climbs
    20 burpee box jump-overs
    30 overhead squats (35/52,5 kg)

    Scaled WOD
    3 rounds for time with a partner:
    10 pull-to-stands
    12 burpee box step-overs
    20 overhead squats 

  • Perjantain nopeet Workout

    EMOM 20
    A) 2x10kg DB boksille nousu
    B) 4kg ball admat sit-ups
    C) rest
    D) air bike
    E) ring row

  • 2.1.2023 Workout Warmup Workout

    3-minute Row + 3-minute Run/Bike

    2 rounds
    10 Hollow rocks
    5m/side KB rack duck walk
    10 KB Seesaw presses
    5 Kneeling jumps
    +
    3 rounds @ increasing pace and load
    2 Power clean and jerks
    3 Bar muscle-ups
    4 Box jump overs
    3 Burpee pull-ups
    2 Shuttle runs
    60-second Air bike between rounds

  • Crosstraining kestävyys - Perjantai Workout

    30 minuutin peruskestävyysharjoitus

    Lämmittely
    3 min hiihto
    3 min soutu
    3 min pyörä

    Sitten:
    8+8 syväkyykyssä käden kierrot kohti kattoa
    6 mittarimato
    20 olkapään kosketusta lankkuasennossa

    Harjoitus (Syke 60–75%/HR max)

    Tee harjoitus yhden kerran. Suorita yksi liike kokonaan ennen kuin siirryt seuraavaan. Lepää liikkeiden (soutu, hiihto, pyörä) välissä 1 minuutti.

    Soutu 2x5min, 1 minuutin tauko osioiden välillä. Suorita tauon aikana 6–10 burpeeta. Lepää loppuaika.

    Hiihto 2x5min, 1 minuutin tauko osioiden välillä. Suorita tauon aikana 6–10 burpeeta. Lepää loppuaika.

    Pyörä 2x5min, 1 minuutin tauko osioiden välillä. Suorita tauon aikana 6–10 burpeeta. Lepää loppuaika.

    Harjoituksen tarkoituksena on kehittää peruskestävyyttä pääasiassa tasasykkeisellä harjoituksella.

  • Joonaksen Hyrox Workout

    1k air runner
    1k ski
    2k assault bike
    20 strict pull up
    1k air runner
    50 burbee
    1k assault bike
    1k row
    1k air runner
    40 lunge
    1k assault bike
    100 wallball

  • Main site Friday 231215 Workout

    3 rounds for time

    Goal Upper-body endurance. Aim to finish in 10-14 minutes.

    If you are efficient at a high volume of unbroken ring dips and bar muscle-ups, this workout is going to be about the row. Other athletes will be limited by upper-body endurance. The row and the ring dips will compound, making the bar muscle-ups more difficult, so technique is key to staying efficient.

    Aim for a hard effort on the row, finishing between 145 and 205. Aim for a consistent rep scheme on the ring dips whether that's unbroken, 10 and 5, or 3 sets of 5, and an unbroken effort on the bar muscle-ups.

  • AF #masu Workout

    AF WEEK 37, Bomus workout, Engine

    CONDITIONING:
    3min ON-1min OFF for 4 rounds:
    30/24cal Ski
    15 RKBS
    → max rep box over jump

    Score: box over jumps

    RPE 4 when working Rxd & Masters: 24/16kg. Advanced: 32/16kg

    Ski sub 2min, you should have 30+ sec to hit the box overs each round.

  • Juoksu 4,5 km Workout

    For time:
    Run 4,5 km

  • Deadlift 3-3-3 Strength

    Deadlifts
    • 3 reps at 70% of 3RM
    • 3 reps at 80% of 3RM
    • 3 reps at 90% of 3RM