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

  • GHD/box jumps/press/holds Workout

    Warmup:
    400m run
    2 rounds
    10 pushups
    10 situps
    10 squats

    WOD:
    8 rounds
    30 sec GHD
    30 sec plank hold
    8 rounds
    30 sec box jumps
    30 sec wall sit
    8 rounds
    30 sec press (15 lb bb)
    30 sec overhead bar hold

    246 reps

    Worked on Level 2 checkoff
    10 kipping pullups
    5 dips
    1:26 400m run
    30 pushups
    70 lb press
    70 lb power clean
    65 lb power snatch
    1 rope climb

  • Conditioning Workout

    In every 4min x 6 sets
    40 DU
    20 wall ball
    10 KB swing @24/16kg

    score is the best time

  • EASY: Supersunnuntai v3 Workout

    AMRAP30 in teams of 3, YGIG, divide reps anyhow:
    24 STOH
    24 C2B / pull up / jumping kipping pull up
    - rest 60s
    36 hang power clean
    36 (elevated) push up
    - rest 60s
    48 deadlift
    48 air squat
    - rest 60s

    Jos osa joukkueesta haluaa tehdä WOD- ja osa EASY-version --> WODin tekijät tekee enemmän (esim. 10-12, 15-20, 20-25) toistoja per liike, jolloin EASYn tekijän lepoaika vs. työaika lähenee EASY-versiota.

  • WOD Workout

    12' AMRAP
    5 devil press
    5 dbl DB thruster
    10 burpee

  • 10.10.2025 Workout warmup Workout

    2 rounds
    10 Hip hinge abductions
    10 Scapula push-ups
    10 Tension swings
    +
    2 rounds
    5 Kneeling goblet get-ups
    5/way Scapular rolls
    5 Pike to planches
    +
    2 rounds @ increasing pace
    20 Double-unders
    8 DB walking lunges (change rack position each round)
    4 Handstand push-ups (change variation each round)
    2 Bar muscle-ups
    – Rest 1:00 between rounds –

  • Muscle & Power, YV1 Strength

    Bench press 5 RM, then max reps @ 90%

  • 4 mile run Workout

    Ran with Todd, Rhonda, and Sophie
    38:16
    9:34 miles
    Felt really easy and had good breathing throughout.

  • 9.10.2025 RMU Prep Workout

    Strict ring muscle-up prep – 2 to 3 rounds

    3 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    5 Back support slide throughs
    3 Box Russian dips
    0:10-0:20 Ring support hold (thumbs out)
    5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    0:10-0:20 Bottom of ring dip hold
    5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

  • 8.8.2025 SHOULDER PRESS Workout

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort, sp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

  • HYROX Workout

    AMRAP 28’

    500 m run
    40m SB lunges
    15 x DB Thrusters
    300 m Row/Ski (rotate)
    2 x Sled Push
    20 x Sit-ups

    FINISHER

    16-14-12

    Ski (cals)
    Burpee over line
    Wallballs