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

  • OnRamp, day 15 Workout

    12min AMRAP:
    2+2 TGU
    40m KB OH carry
    5 Man makers
    40m Farmer's carry
    10 MB over shoulders
    40m MB Bear hug carry

  • 12.7.2026 AMRAP 8 ( EasyWod ) Workout

    As many Reps as possible in 8 minutes of :

    2-4-6-8-10..etc
    KBS 32/24kg
    10 Box Jumps 24"/20"

  • RestDay! Workout

    RestDay!

  • 29.1.2026 HS Circuit Workout

    Handstand Circuit

    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
    3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
    0:20-0:30 Wall facing flutters
    10-20 Handstand shoulder taps
    2 Kick up to handstand and take 6 fast steps

    – Rest as needed b/t exercises –

  • Main site Saturday 240713 Workout

    For time

    • Ruck 5 miles
    • Run 6 miles

    ♀ 30 lb
    ♂ 45 lb

  • Endurance WOD Workout

    3 rounds for time:⁠
    1,2 km hill trail run or 100/80 cal row ⁠
    20 single DB devil presses 35/25 lb
    10 T2B

  • 2.10.2025 Workout

    As many Reps as possible in 11 minutes of:

    14 Dual KB Box Step-Ups 24"/20"
    8 Dual KB Push Press
    5 Toes To Bars

    KB´S 24/16kg
    Masters 45+ DB´S 22,5/15kg

  • PT Group TI 19.11. klo 11 Workout

    LÄMMITTELY
    2 kierrosta, 60s./liike
    1. Rangan rullaus + kierrot
    2. Pöytänosto + eteentaivutus
    3. 90/90 kurotus + kierto taakse
    4. Toispolviseisonnassa jalka auki sivulle --> lantion työntö taakse
    5. Toispolviseisonnassa seinällä käden avaus ja pyöritys
    6. Rullan kanssa rangan ojennus seinällä

    HALLINTA + AKTIVOINTI
    3 kierrosta, 10 toistoa/liike
    1. Uimari päinmakuulla
    2. Kuppi - ojennus selinmakuulla
    3. Askelkyykky etujalka boksilla/stepperillä (5 toistoa/jalka)

    AMRAP 10min
    10 x /jalka vk lonkan koukistus tolpalla
    10 x istuen hyvää huomenta lp / sumo mave
    10 x rengassoutu
    20m farmarikävely

  • AF #masu Workout

    AF WEEK 12, Day 3

    Finisher:
    1-2 Superset:

    30 Banded Biceps Curl
    30 Banded Triceps Extension

    Target: pump those guns!

  • 17.11.2024 Core tabata Workout

    Abmat sit-ups