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

  • 12.8.2025 Workout warmup Workout

    800m Jog @ easy pace
    +
    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.

  • 12.8.2025 Workout warmup ( Strength ) Workout

    2 rounds
    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
    5 Rope climb pull-ups
    +
    Build to workout weight for SB cleans/squats
    * Practice few sets of other movements between sets
    +
    @ workout weight
    8/6 (cal) Air bike
    2 Wall walks
    3 SB cleans
    8/6 (cal) SkiErg
    4 Burpee box jump overs
    1 Rope climb

  • 19.6.2025 Run Workout

    Strides

    6 x 200m

    – Walk back slowly for recovery –

    • RPE 8-9/10, Fast but not forced pace. NOT all out 200m.

  • 20.6.2025 Upperbody ( Strengt ) Workout

    3 Rounds @ 2/1-2/1 RIR

    8-12 Incline DB curls
    8-12 Swede crushers
    10-15 DB Lateral raises

  • Muscle & Power, YV1 Strength

    Weighted Ring dip 4 RM, then max reps without weight

  • Kipparit Workout

    Toivetreenit:

    Suosikkileikki alkulämpäksi

    Mobility

    12min Amrap suosikkiliikkeistä

    HYVÄÄ JOULUA 🎄

  • HYROX Workout

    42min EMOM
    (50s on/10s Off)

    1) Erg (Ski or Row)
    2) Sled Push & Pull
    3) Rest
    4) 10 DB Thruster + amrap: DB Reverse lunge
    5) Burpee to Target
    6) Rest

  • 16.8.2025 Press & Row Workout

    Alternate A1 / A2

    A1. Seated strict press – 3 x 6-8 @ 74+%1RM strict press (1-2 RIR), Rest 1:00 before A2

    A2. KB/DB Seal row – 3 x 8-10 @ RPE 8-9 (1-2 RIR), Rest 2:00 before A1

  • KEEP UP Workout

    WITH PAIR YGIG

    AMRAP 14:
    20x KB Deadlifts (32/24kg)
    20x Wallball (9/6kg)
    20x Burpee box jump overs
    20x KB Swings (32/24kg)
    20x Wallball Situps (9/6kg)

  • BOOTYCAMP Workout

    SET A I 4 rounds
    6+6 BB bulgarian split squat
    6+6 pallof press R+L

    SET B I 3 rounds
    8+8 DDB sumo deadlift
    8+8 copenhagen plank lift
    15-20+15-20s wall squat hold

    12 x 30s on / 15s off:
    1) Banded clamshell R
    2) Banded clamshell L
    3) dragon flag
    4) lying back ext. hold