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

  • 15.11.2025 Workout warmup, Strength Workout

    2 rounds
    5m Duck walk
    10 Hollow rocks
    5 Planche push-ups
    +
    2 rounds
    5 Inchworms
    10 Tension swings
    5 Kneeling jumps
    +
    Squat clean & DB bench press
    Build to workout weight
    +
    2 rounds @ increasing pace
    5 DB bench presses
    3 Hang squat cleans
    5 Toes-to-bars
    3 Burpee box jump overs
    1:00 Row

  • 100 Push-Ups for Time Workout

    100 push-ups for time. Break them into sets as you want.

  • 3x20 ghd hip extension Workout

    3x20 ghd hip extension (10kg bar behind the neck, 1s pause at top)

  • dirty work Workout

    6 Rounds:
    Sprint 200m
    Rest :90-2:00

  • dirty work Workout

    3 Rounds:
    20/12 Calories on Bike
    20 Pull Ups
    15/9 Calories on Bike
    15 Pull Ups
    10/6 Calories on Bike
    10 Pull Ups

    Rest 3:00

  • Ninjat 14-16v WOD Workout

    Chipper ja naru aikaa vastaan

    30 DU
    30 toes to bar
    25 DU
    25 leukaa
    20 DU
    20 punnerrusta
    15 DU
    15 HSPU

  • Morning cardio 130917 Workout

    4 Rounds

    45 seconds work, 15 second rest.

    • KB walk 2x24/16 kg ( KB Over head walk until failure -> KB Front rack walk until failure -> Farmers carry remaining time)
    • Tyre flip -> Tyre jump -> Tyre Burpee
    • KB box step overs 2x16/12 kg
    • Row
    • Mace Press (Floor press with sledge hammer + 10/5 kg)
    • V-Ups + Knee hugs

    2 Minute rest between rounds

  • Running + gymnastics + strength Strength

    AM: 55 min
    Warm up for 20 min
    1.Running intervals
    A. 2x600m @ 135 s. pace
    - 300 m walk rest between efforts / 3.00
    - Times: 2.15, 2.15
    - Rest 3-4 min / 4.00

    B. 4x400m @ 90 s. pace
    - 200 m walk rest between efforts / 2.00
    - Times: 1.29, 1.29, 1.29, 1.28

    PM: 140 min
    Warm up for 15 min

    1.HSW
    - 21 m.

    2.Ring muscle up
    - Skill drills
    - MU 10 x 1 + 2 x 2
    - Total of 14 MU

    3.Ring muscle up accessory work
    A. False grip Top of Ring pull up hold
    - Accumulate 60-90 s. in 5-10 s. intervals - 6x10 s. / 60 s.
    B. Ring Bottom of dip hold
    - Accumulate 60-90 s. in 10-15 s. intervals - 6x10 s. / 60 s.
    C. Low ring leg assisted Muscle ups
    - Accumulate 15-20 reps - 12 reps
    D. False grip hollow rocking swings - 5 6 7 reps

    4.Deadlift
    A. 4x6+ @ 75 %
    - Rest as needed
    - Last set 8 reps

    5.Strength accessory - not done
    - Seated knee extensions 3 x 15
    - Side plank hip raises 3 x 10+10

  • metcon Workout

    For Time:
    9 Calorie Ski
    9 Thrusters 115/85lbs
    15/12 Calorie Ski
    15 Thrusters
    21/15 Calorie Ski
    21 Thrusters
    27/21 Calorie Ski
    27 Thrusters

  • Conditioning Workout

    10AM:

    On the minute 10 rounds (40min):

    1. Wattbike (20cal)
    2. Row (20cal)
    3. Ski erg (20cal)
    4. Rest

    I was able to hold 20 cal on each station. Choose something you know you can hold each round but is challenging.

    Score is calories you were able to hold per station.