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

  • WOD 02/01/25 Workout

  • 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

  • 4.1.2025 RestDay! Workout

    RestDay!

  • 1.1.2025 Workout

    1) SQUATS

    BACK SQUATS:

    1x10 @60kg
    1x8 @65kg
    1x6 @70kg
    1x6 @75kg
    1x6 @80kg

    FRONT SQUATS:

    1x5 @55kg
    1x5 @65kg
    2x5 @70kg

    2) METUKKA

    3 Sets:

    -40 cal Row
    -40 WB
    -20 Heavy DB Snatch @40lbs
    -10 Burpee BJO (HIGH)

    -Rest 3min Between sets-

    3) ACCESSORY
    3-4 ROUNDS FOR QUALITY:

    • 15-20 GHD Hip Ext. (Banded)
    • 30-60s Heavy KB FR. Carry
    • Max Hold L-Sit (jätä vähän varaa)

  • Hip thruster 5x5 Strength

    Hip thrusters 5x5

  • 31.12.2024 (AM) Workout

    GYMNASTICS

    1) RING MU

    A) EMOM10:

    -''X'' Ring MU

    *jos tällä viikolla menis vaikka paremmin.

    B) Gymnastic Strength METCON:
    For Time:

    -8-6-4-2 Strict Ring Dip
    -rest 60s-
    -1 Legless RC
    -rest 60s-

    *Jos legless kuolee, niin korvaa se normaalilla köydellä ja tee 2kpl.

    C) PULLING
    4 ROUNDS FOR QUALITY:

    *Rest as needed

    D) PUSHING
    4 ROUNDS FOR QUALITY:

    • ''X'' Parallette Push Up (2RIR)
    • 15/15 DB See-Saw Press

  • Conditioning Workout

    For time
    10-20-30-40-50 Cal row
    After each set for both person :
    15 m Goblet lunge + squat @24/16kg

    2 Mins REST

    50-40-30-20-10 USA KB swing @24/16kg
    After each set for both person :
    15 m wheelbarrow

    2 Mins REST

    50 syncro clapping push up

    Total timecap : 35 mins

  • Hatch squat program back squat week 5 day 1 Strength

    8x65%
    6x75%
    4x85%
    4x90%

  • 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

  • Kati Workout

    Crosstrainer-pyörä
    55 kc

    Soutu: 75 kc