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

  • Sunset Workout

    2min RUN
    50 Air Squat

    4min RUN
    40 Lunges

    6min RUN
    30BBJ

    8min RUN
    20 Air Squat
    20 Lunges
    20 BBJ

    10min RUN

    Come On !

  • 2.12.2024 Workout warmup Workout

    BikeErg warm-up

    3:00 @ 50-60%FTP20 (easy)
    +
    Each minute, progressively harder:
    1:00 @ 60% FTP20
    1:00 @ 70% FTP20
    1:00 @ 80% FTP20
    1:00 @ 90% FTP20
    1:00 @ 100% FTP20
    +
    2-3 Rounds
    0:20 @ 100% MAP5 (hard)
    0:40 @ 50% FTP20 (easy)
    +
    1:00 @ 50-60% FTP20 (easy)

  • Saturday Grind Workout

    3x 12' AMRAP, 3' rest w. partner

    AMRAP 1 - pull
    250m row
    30 pull up
    30 syncro renegade row w. clapping @2x22.5/15kg

    AMRAP 2 - push
    30 dbl DB push press @2x22.5/15kg
    30 HR push up
    30m partner wheelbarrow walk

    AMRAP 3 - leg burner
    30 steps walking lunges
    30 partner wall ball
    30m partner carry

  • WOD 19/04/25 Workout

  • Mobility & CORE Workout

    hip & spine mobility

    cat & cow 3x10

    superset, 4x 8/8 russian twist
    5/5 KV windmill

    one legged KB around the world 3x5/5 / side

    plank pos. hip CARs 3x5/5

  • TECHNICALLY STRONG Workout

    Gymnastics

    Warm up

    2 rounds of

    20 Plate hops
    10 Ground to overhead with plate
    10 Active to passive
    10 hollow rocks
    10 kips
    10 ring rows or 3- 5 strict pull-ups

    Gymnastics for quality 30min
    - Kipping & Butterfly C2B & pull-up technique.
    - Up & over

    Bonus for Advanced: Bar muscle up & cycling practice.

    Partner AMRAP 6
    3 T2B
    2 pull-ups
    1 Up & over

    YGIG with partner. Complete one full round, while partner rests or assists.
    Scale movements as needed.
    If all movements are easy, try to preform all movements in a row.

  • AF #masu Workout

    AF WEEK 43, Day 1

    CONDITIONING
    “Fran” For time:

    21-15-9
    Thruster
    Pull-Up

    RPE 5, maximum effort.
    Target: sub 5min. Push yourself! No need to lean on your knees, this is all out.

    Rxd: 42,5/30kg.
    Masters: 35/25kg

  • 24.4.2025 (AM or PM) Workout

    Threshold Run

    • 1.5km Z2 Warm Up Into,

    6 Sets Of:

    • 5min Run (VK)
    • 1min Walk Between

    Cool Down:
    - 1.5km Z2

  • 28.07.2025 Workout

    Snatch

    A) E90SEC X5

    B) E90SEC X5

    Start @75% and build up

    C) Barbell Conditioning

    5x30s on/30s Off:

    AMRAP: Power Snatch @45kg

    Back Squat

    • 1x3 @70%
    • 1x3 @75-80%
    • Max Reps @85% (1 RIR)

    Optional Metcon

    AMRAP 9

    • 10-15-20-25 etc. GHD Sit Up
    • 15 WB
    • 30 DU/45 SU

    Accessory

    A) 4 Sets Of:

    -rest 90s-

    -rest 90s-

    B) 4 Sets Of:

    • 10-15 Slider Hamstring Drag

    -rest 90s-

    • 10-15 DB Preacher Curl

  • 28.07.2025 (PK) Workout

    45-60min Z2 Bike

    Fiiliksen mukaan mutta tähtää minimi 45min, ja että sykkeet pysyy hyvänä Pk alueella