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

  • 27.4.2026 Run Workout

    ** Primer**

    1200m Run @ 10k pace

    10k pace. If you don’t (most likely) have an actual 10k time, you can add +20-30 sec to your 3k time trial pace (per km). For example: 12:00 3k = 4:00/km + 0:20-0:30 (for adjustment) = estimated 4:20-4:30km/h pace for this primer.

    – Rest 3:00 before part B –

  • 20.9.2025 EasyWod Workout

    Reverse Lunges + Back Squat

    5 x ( 8 alternating legs + 3 back squat )

    Go every 3:00

  • 6.12.24 Workout

    ACCESSORY

    3x
    15 hauiskääntö tangolla
    15 pystysoutu tangolla
    15-20 ghd sit up

  • Muscle & Power, YV2 Strength

    Bent over row 4x8 reps

  • Muscle & Power, YV1 Strength

    Push press 10-8-6-4 reps, then max reps @ 90%

  • 2000m row TT Workout

    For time of
    2000m row TT

  • WOD 15/02/25 Workout

  • WOD Workout

    12'AMRAP
    5 burpee box jump
    10 KB swing @24/16kg
    15 abmat sit up

  • 1.7.2025 Workout warmup Workout

    Dynamic mobility – 1-2 Rounds
    10/side/drill Leg swings (forward/backward and side-to-side)
    10/direction/leg Standing hip circles
    10/leg Walking knee hug
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)
    +
    1-2 Rounds
    20m High knees
    20m Butt kicks
    20m Skipping
    +
    2-3 strides
    Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

  • Muscle & Power, CORE Workout

    EMOM for 3 rounds
    1) 10-15 Weighted AMSU
    2) Max Russian twists
    3) 10-15 Ab-wheels
    4) (Weighted) Plank hold
    5) Rest