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

  • Muscle snatch 10x3 Strength

    Muscle snatch 10x3

  • 22.9.2025 Strength Workout

    5 Rounds, go every 2:00 (1:30 work / 0:30 rest)

    Set of bar muscle-ups
    Handstand walk w/ pirouette every 3m in the remaining time

    Flow. Start each 2:00 window with a big set of bar muscle ups then as many HSWs w/ pirouette in the remaining time of 1:30 as you can, then rest 0:30 before the next round.
    S*core. Bar muscle-up total reps + HSW total reps (3m w/ pirouette = rep)*

    Intent. Work on your bar muscle-up and HSW capacity. You’ll need to account for short rest (most likely) after the bMU before the HSWs and that if you go for a really big set on the bMU, it might take more out of the HSW. So there is a bit of a tactical practice component here as well.

  • HYROX Workout

    HYROX GAMES:

    TC 38min:

    500m run to start the game

    Dice numbers

    1. 200 m Row
    2. 2 lengths of Sled Push (heavy)
    3. 60 m Farmers carry
    4. 200 m Ski
    5. 20 x DB Thrusters
    6. 20 m Burpee Broad Jumps

    At 12 min & 25 min mark = 500m run

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

    FINAL POINTS: —>

    Sandbag Walking Lunges

    0-15 = 150 m 
    15-20 = 140 m 
    21-25 = 130 m
    25-30 = 120 m
    30-34 = 110 m 
    35-39 = 100 m

  • PTG TO 18.12.2025 klo 18 Workout

    LÄMMITTELY
    15min minuuttia
    200 m hiihto/soutu
    20 x lankussa olkapääkosketus
    20-25s. seinällä käsilläseisonta
    20 x dead bug
    20 x AKK pohjepumppailut

    🎄✨VUODEN VIIMEINEN AMRAP 25min✨🎄
    Tiiminä
    60 x maastaveto
    60 x rengassoutu
    60 x vuorikiipeilijä
    40 x wall ball
    60 m farmers walk
    300 m hiihto/soutu

  • AF #masu Workout

    AF WEEK 39, Day 1

    STRENGTH:

    3 rounds, rest as needed between

    1) 3 Front Squat + 6 Back Squat
    2) 8-10 Seal Row
    3) 8-10 Ring Dip

    RIR 2

  • Deadlift 5-3-3 Strength

    Deadlift
    • 5 reps at 70% of 1RM
    • 3 reps at 80% of 1RM
    • 1+ reps at 90% of 1RM

  • 4 Rounds for time Workout

    4 rounds for time:
    30/25 cal assault bike
    30 wb
    100 du

  • 4 x 6/jalka bulgarialainen askelkyykky Strength

    Lepo n. 1-1.30min välissä.

  • Sumo maastaveto - toistot 10, 8, 6 Strength

    Tehdään yksi lähestymissarja. Työsarjat nousevilla painoilla.

  • PTG TO 6.3. klo 18 Workout

    LÄMMITTELY
    60s./20s.
    1. Hiihto/soutu
    2. AKK - vuorikiipeilijä
    3. Farmarikävely kuula toisessa kädessä (30s./puoli)
    4. Istuen hyvää huomenta
    5. Lähentäjä + kierto (30s./puoli)

    VOIMA
    Sumo maastaveto
    Toistot: 10, 8, 6

    METCON
    EMOM 15min
    15 etuheilautus
    30s. soutu/hiihto
    15 wall ball
    20 vuorikiipeilijä
    lepo