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

  • 10/1/20 Workout

    Warm up(10)
    2 rounds
    20 plyo
    10 squats
    20 high knees
    10 single leg deadlift

    WRK(20)
    On the 5:00 x4
    400m run
    20 db hang to overhead
    20 heavy jump rope/jump rope/double unders

    Finisher
    50 cross crunch
    1:00 hamstring stretch

  • MUPPET Workout

  • Wednesday Cool down Workout

    2-3 min light cardio
    1-2 min glute smash with roller
    1-2 min pigeon pose strech (each side)
    2+2 min banded bully

  • Muscle & Power, YV2 Strength

    Barbell high pull 4x8 reps

  • Warm up Workout

    2 rounds
    2:00 ergo
    5 russian baby makers
    5 wall squats
    :20 Wall climb hold
    :20 Hip thrust hold with straight body
    :20 hanging from bar
    then clean warm up with barbell, 2 rounds
    3 power cleans + 3 front squats + 3 push jerk
    rest 30 sec

  • 4.3.2026 3 Rounds, Strenght Workout

    3 Rounds @ 2 RIR

    8-12/side Single-leg hip thrusts
    8-12/side KB sidebends
    0:30-1:00 Sorenson hold

  • Lepopäivä Workout

    Rest day - what did you do?

  • 4.3.2026 Isometrics Holds Workout

    Isometric holds – 3 Rounds

    0:15-0:30 Ring support hold
    0:15-0:30 Chin over the (pull-up) bar hold
    0:15-0:30 Bottom of ring dip support
    0:15-0:30 Hanging L-sit hold

  • 11.6.2024 For time Workout

    For time

    5 Rounds

    40 Double-unders
    4 Power snatches @ 61/43kg (135/95lbs)
    4 Wall walks

    – Rest 1:00 –

    5 Rounds

    8 KB Clean and jerks @ 2 x 24/16kg (53/35lbs)
    8 Chest-to-bar pull-ups
    8 Burpee box jump overs, 24/20”

    – Rest 1:00 –

    5 Rounds

    12 (cal) BikeErg
    6 DB Devils presses @ 2 x 22.5/15kg (50/35lbs)
    12 Wall balls @ 9/6kg

    Target time. < 28:00 (including rests) Time cap 33:00

    Overview. Three workout mash-up. You get 1:00 to recover between the parts (big exhales, breathing with hands on knees for 1st 0:15, then flush your mouth with some carbs and get ready for the next piece). If you can keep a steady pace and keep moving, you’ll get a good time.
    Pacing. As this is a longer workout, your main focus is on staying consistent from round to round on each piece. If you can keep all movements unbroken (aside from power snatches as quick singles) and pace using the transitions as your breaks. Keep an eye on your breathing/HR so you don’t push yourself too hard too soon. Save some kick for the final part

  • Endurance WOD Workout

    Every 3 min x 12 sets:
    A. 30/25 cal row or ski
    B. 30 med ball cleans 9/6 kg
    C. 25 burpees to target

    Rotate stations for total 4 sets per each.