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

  • RestDay! Workout

    RestDay!

  • Endurance WOD Workout

    3 sets for distance:
    In 12 minutes:
    50 air squats
    40 sit ups
    30 push ups
    20 ring rows
    ski, row, rung or bike for meters rest of the time
    rest 3 minutes between sets

  • Conditioning Workout

    EMOM 15 mins
    Min 1-2: 50 double unders + 10 alt. dumbbell snatches + AMRAP wall walks in time remaining
    Min 3: rest

    -rest 2 mins-

    EMOM 15 mins
    Min 1-2: 12/9 calories bike/row/ski + 10 box jump overs + AMRAP burpee pull ups in time remaining
    Min 3: rest

    Dumbbell: 22,5/15 kg
    Box: 60/50 cm

  • 8.11.2023 Active Recovery Workout

    Light Cardio 45 minutes

  • 17.9.2023 Accessory Workout

    25 Minutes Of :

    7 + 7 Scull Crushers
    16 Barbell Side Bends
    8 Banded Wide Grip Pull-Ups

  • HYROX games Workout

    CONDITIONING

    HYROX GAMES:

    Tc 38min

    500m run to start the game

    Dice numbers

    1. 200 m Row
    2. 2 lenghts of Sled push
    3. 40 m Farmers carry
    4. 200 m Ski
    5. 12 kpl Burpee to plate
    6. 20 m Walking lunges

    After 19 min 500m run

    IN THE GAME 1 EXERCISE = 1 POINT
    LAST 6MIN 1 EXERCISE = 2 POINTS

    FINAL POINTS: —>

    WALL BALL FINISHER
    0-19 = 120
    20-24 = 110
    25-29 = 100
    30-34 = 90
    35-39 = 80
    40-44 = 70

  • FRIDAY BOOGIE (CARDIO) Workout

    With pair or by yourself AMRAP 40:

    50/30cal Row
    4 rounds:
    10/8 x KB swing
    8/6 x Push up

    50/30cal Ski
    4 rounds:
    10/8 x KB DLHP
    8/6 x Box jump

    45/25cal Bike
    4 rounds:
    10/8 x KB goblet squat
    8/6 x burpee

    100/200 x Double unders/Single unders
    4 rounds:
    10/8 x KB thruster
    8/6 x V-ups

  • Gymnastic strength Workout

    push up pos. KB pull through 4x5/5

    10' frog hold practice try to hold position for 30"

    superset, 4x:
    8 banded lat pull down (supinated grip, pvc pipe & band)
    3/3 bear pos. wall tapping

    21-15-9 reps for time: ring row
    ring push up
    air squat

    T.C.: 10'

  • 9.12.2023 This week’s competition workout is programmed by none other than BKG Workout

    5 Rounds for time

    18/13 Echo bike
    15 Chest-to-bar pull-ups
    9 Strict handstand push-ups

    Time cap. 20 minutes

    Pacing. 1) Hold your pace on the bike, 2) Smart sets with short breaks on the chest-to-bar pull and strict handstand push-ups.
    Strategy. Begin each round with a hard pace on the bike, but one that you can repeat and still get off and begin your chest-to-bar pull-ups straight away. Approach the gymnastics based on your capacity. If you feel confident in one, or both, of the movements, you can attack these in bigger sets. If you know that you need to split the gymnastics into multiple sets, have a game plan and stick to it. Regardless of your approach, keep your rest short before getting right back to work

  • WOD, LIIT Workout

    Liit 35'min

    One at Row @moderate pace

    Another performs: _____________________ Another performs:

    Treenaaja ________________________________ Kuntoilija

    5+5 Single arm DB overhead squat ______ 5+5 Single arm DB overhead squat
    10 T2R ____________________________________ 7 T2R / 7 Ring leg raises
    30" Handstand hold (Against wall) _______ 20" Handstand hold (Against wall) or Pike hold
    15 Wallballs 20/14lbs _____________________ 10 Wallballs