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

  • 16.3.2025 Core Workout

    2 rounds:

    30s side plank hold (both sides)
    30s hollow hold
    30s superman hold

  • HYROX Workout

    Engine in Pairs

    -10min timecap in each station
    -Split as wanted
    -Rest the remaining time when done

    A)
    - 1500m Row
    - 60 DB Snatch

    B)
    - 200m Farmers Carry
    - 80m Sled Push

    C)
    - 1500m Ski
    - 60m Weighted Lunge

    D)
    - 80/60 Cal Echo
    - 50 Burpee

  • Muscle & Power Strength

    Find heavy Clean & Jerk

  • Conditioning Workout

    5x4min on 1min off
    30 DU
    20 abmat sit up
    10 burpee box step over
    5 pull up

    continue where you finished last round

  • 16.3.2025 Bench press Strength

    5x6

    Go every 2:30

  • RestDay! Workout

    Hyvää uutta vuotta !

  • Strength set Strength

    3 sets of
    8 Deadlifts
    6 Seated Double DB Sholder Press
    10/10 Single Arm KB Bent over Rows

  • 21.10.2025 Intervals Workout

    AMRAP 8

    800m Run
    60/45 (cal) Air bike
    SkiErg for calories in the remaining time

    – Rest 2:30 between intervals –

    AMRAP 8
    800m Run
    60/45 (cal) SkiErg
    Air bike for calories in the remaining time

    – Rest 2:30 between intervals –

    Overview. A long aerobic conditioning piece alternating the order of bike and ski after each run. Each 8-minute interval mixes steady pacing with controlled effort across machines, testing your ability to hold strong outputs under incomplete recovery. The goal is consistent distances and smooth transitions across all four intervals.
    Effort. Work at around 8/10 RPE. Push for steady, high-end aerobic output — hard breathing but sustainable. Each interval should finish feeling tough, not frantic. The 2:30 rest is just enough to reset before starting again at pace.
    Feel. Each interval builds quickly; you’ll feel the legs heavy from the run and bike, and the upper body on the ski. The first few minutes feel smooth, but fatigue adds up fast across rounds. Expect breathing to stay high the whole time, so find a rhythm early and hold it.
    Adaptation. Build aerobic capacity and endurance. Develop pacing control and durability for longer, mixed-machine efforts.
    Debrief. Take 2–3 minutes after the workout to reflect
    – Were your distances consistent across all four intervals?
    – Which pairing (bike or ski first) felt harder to sustain, and why?
    – Did you pace the early rounds well enough to hold output late?
    – Name three (3) things that went well and one (1) thing you would improve on
    Movement options. You can change any machine as needed if you don’t have something

  • Ice WOD Workout

    10kcal Cardio
    50 Squats
    50 BP
    12kcal Cardio
    50 SitUps
    50 Skating Jump
    14kcal Cardio
    50m FC
    50 WB
    16kcal Cardio

  • WOD 26/04/25 Workout