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

    Week 3: Endurance + Core

    1) 3x10min AMRAP/Rest 2Min Between

    A)
    - Erg 1min Easy/30s Fast

    B)
    2-4-6-8-10 etc.
    - WB
    - 40m Farmers Carry

    C)
    - 10 Burpee Box Jump/Step Up
    - 20m Lunge
    - 10 V-Up

    2) Core Tabata

  • PTG TO 13.3. klo 17 Workout

    LÄMMITTELY
    Nilkan seutu
    - Kantapää- ja varvasnousu
    - Säären etuosan venytys
    - Pyöritykset nilkalle vk
    - Nilkan ulkosivu vk
    - Polvennosto (+vaaka) blokkien päällä

    2 x 50s./20s.
    1. Jefferson curl
    2. Boksilla kyykky + lantion nosto kk
    3. AKK - lankku + jarruttava punnerrus
    4. Uimari päinmakuulla

    VOIMA
    4 kierrosta leuanvetoja
    Toistot: 8, 6, 4, 3
    Lepää kierrosten välissä n. 1-2min

    KÄSILLÄSEISONTA
    • Käsilläseisonta harjoitteet seinällä/boksilla
    • Core harjoitteet
    1. polviseisonnassa vk lantion ojennus + lp suorille käsille ylös
    2. Hollow hold
    3. Päinmakuulla kuppi (+kaari)
    • Lavanhallinta/vahvistus
    1. Lapapunnerrus / lapatyöntö
    2. Tankopito suorilla käsillä

  • Tuesday 11/02/2025 Strength Workout

    Option 1 Upper Body Strength + Intervals

    A) Pull Up
    - 3 x 6-8

    *Rest 2min Between Sets
    *Use rubber band if needed.
    *Add weight if bodyweight is too easy

    B) Barbell Strict Press
    - 4 x 8 (1-2 RIR)

    *3sec controlled eccentric phase
    *Rest 2min Between Sets

    C) Dumbell/Barbell Row
    - 4 x 10 Bent over row

    *Rest 2min Between Sets

    D) 1-Arm DB Bench Press
    - 10/10 1-Arm DB Bench Press

    E) Rowing Intervals

    10 Rounds Of:
    - 1min Easy Row + 30sec Hard effort

  • 9.9.2024 Workout Warmup Workout

    5:00 BikeErg @ easy
    3:00 SkiErg @ easy
    +
    5 Jefferson curls
    10 Handstand shrugs
    5 Back support slide throughs
    5/side Bottom-up KB presses
    10 V-ups
    3-5 Rope pull-ups (alt hand on top)
    +
    Build to workout weight for FR lunges and STOH
    * Prep GHD sit-ups (small sets) and rope climbs between sets
    +
    @ workout weight
    3m FR walking lunge
    9 GHD sit-ups
    3 Shoulder to overheads
    1 Rope climb
    9 GHD sit-ups
    3m FR walking lunge

  • HYROX 29/04/25 Workout

  • AF #masu Workout

    AF WEEK 37, Day 2

    STRENGTH:

    2-3 rounds, go by feel, and rest as needed between

    1) 8+8 Standing DB Press
    2) 8+8 DB Row

  • SUNDAY SWEAT Workout

    18min AMRAP:
    In Teams of Three

    • 500m Row (1 Working/2 Holding Plate Overhead)
    • 30 Sync KB Swing
    • 60 Burpee (1 Working/1 Hanging From Bar/1 Resting)
    • 90 Sync Box Step Up (2 Working/1 Resting)

  • Monday 10/02/2025 Workout

    RUN

    Beginner: 4-5km @RPE 3-4
    Intermediate: 6-7km @RPE 3-4
    Advanced: 8km @RPE 3-4

    • RPE 2-3: Very easy, could run forever
    • RPE 4-5: Comfortable, controlled effort (Endurance zone)
    • RPE 6: Moderate effort, can talk but breathing harder
    • RPE 7-8: Hard, short sentences only (Threshold pace)
    • RPE 9-10: All-out sprint, max effort

  • Conditioning Workout

    Partner workout :
    You Go , I Go
    In 32 mins complete :
    63-45-27
    Single dumbell thruster @22,5/15kg
    Sit up
    Up - down box jump @60/50cm

    Remaining time :
    Max machine cals, after every 40/30cals complete 40 DU each person ( one works at a time)

  • 9.4.2025 Active recovery Workout

    Upper body band circuit
    3 to 4 rounds of 12 to 20 reps e/side
    Single-arm row
    Single-arm chest press
    Single-arm pulldown
    Single-arm press

    Lower body band circuit
    3 to 4 rounds of 12 to 20 reps
    Band good morning
    Band lateral walks
    Band glute bridges
    Banded squats