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

  • 25.6.2024 Pause Deadlift Strength

    *knee pause 2 sec

    4-4-3-3-3

    Go every3:00

  • 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

  • Saturday fun Workout

    30' AMRAP w. partner

    Buy in: 1000m <a href='/journal/movements/801'>row</a>

Then AMRAP:
20 <a href='/journal/movements/52'>box jump</a> 
30 cal <a href='/journal/movements/801'>row</a> 
40 <a href='/journal/movements/920'>KB swing</a>
30 partner wall ball 
20 pull up

  • HYROX Workout

    Ski Technique

    • Practice Ski For 10min

    Ski Intervals W/Pair

    1min on/1min Off x5

    • AMRAP: Ski Cals

    *Switch Working Pair Every 1min

    Hyrox Strength

    3-4 Rounds For Quality:

  • RestDay! Workout

    RestDay!

  • 28.12.2023 PK Strength

    Front Squat

    4 x 3 ( RIR 2 + )

    RIR = reps in reserve

  • 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

  • 28.12.2023 PK Workout

    6 Gian Sets :

    3 Bench Press @ AHAP
    5 Weighted Pull-Ups

    Go Every 4:00

  • 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.

  • 19.10.2025 Thrusters Strength

    5-3-2-2-2

    Go every 2:00