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

  • Extra Credit 16-05-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    10/10 Wrist Nerve Glides*
    5/5 Single Leg Prone Leg Lift Stretch**
    10 SLOW Alt. Bird Dogs
    -Rest as Needed b/t Sets-
    *Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.
    **Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering

  • KAHVAKUULA RATAPIHA Workout

    4 ROUNDS FOR TIME
    250 m row
    24 KB swing
    18 KB frontsquat
    12 double KB clean&jerk

  • Every 3:00 x 4 Workout

    -8 pull-ups
    -6 burpee box jump overs 60/50cm
    -8 power cleans 40/30kg
    -AMRAP double unders

  • BikeErg Workout Workout

    Warm Up:
    2:00 easy
    :30 moderate
    :30 easy
    :30 moderate/fast
    :30 easy
    :30 Sprint

    BikeErg Intervals:
    5 Min Easy, 4 Min Mod (80-85 RPM)
    4 Min Easy, 4 Min Mod (85 RPM)
    4 Min Easy, 3 Min Hard (85-90 RPM)
    3 Min Easy, 3 Min Hard (90 RPM)
    3 Min Easy, 2 Min Harder (90-95 RPM)
    2 Min Easy, 2 Min Harder (95 RPM)
    2 Min Easy, 1 Min Hardest (95-100 RPM)
    1 Min Easy, 1 Min Hardest (100 RPM)

  • 21.11.2023 Accessory Workout

    2 to 3 Rounds @ your own pace

    8 – 12/side Bulgarian goblet split squat
    8 – 12/side Band single arm pulldown
    30-seconds/side DB Off-set carry (front rack + suitcase)
    8 – 12/side Archer ring push up

  • 7.3.25 Workout

    SKILL

    10-20min skill of your choice 🤸🏼🤸🏼‍♂️

  • 7.3.25 Workout

    Open Workout 25.2 (22.3 repeat)

    For time:
    21 pull-ups
    42 double-unders
    21 thrusters (weight 1)
    18 chest-to-bar pull-ups
    36 double-unders
    18 thrusters (weight 2)
    15 bar muscle-ups
    30 double-unders
    15 thrusters (weight 3)

    Time cap: 12 minutes

    ♀ 29, 34, 38 kg
    ♂ 43, 52, 61 kg

  • Tuesday 11/02/2025 Functional/Hyrox Workout

    INTERVALS

    3 x 10min AMRAP / Rest 2min Between:

    A)
    - 2,4,6,8,10... Wall Ball
    - 40m KB Farmers Carry

    B)
    - 10 Burpee Broad Jump / Burpee Box Jump
    - 20m Walking Lunge (add weight if needed)
    - 10 V-Up

    C)
    - 1min Erg (run, ski,row,bike)
    - 20m Heavy Sled Pull/Push

    *In section A, you add 2 reps each round on wall balls. The 40m farmers carry stays the same and is between every set of wall balls.

  • MAYFLY PRO TRACK Workout

    A,
    7 rounds for quality of:
    Monostructural Cardio, 3 mins
    2 Push Press, pick load

    Monostructural Cardio- Bike or Row at RPE 7/10
    Push Press- 85%+ 1RM

    B,
    3 rounds, each round for time, of:
    10 Strict Pull-ups
    20 Alternating Goblet Box Step-ups, 24/16kg, 60/50cm
    30/25 Bike Calories
    Farmer Carry, 24/16kg, 30m
    150 Double Unders

    Rest 2 mins between each round.

    Goal
    Consistent effort on all rounds and sub 7 mins each round.

    C,
    Stretch:
    Pec Stretch
    :60-90 sec

    Couch Stretch
    2 min/side

    Banded Lat Stretch
    :60 sec/side

    Adductor Stretch
    :90 sec

  • 11.8.2025 Workout warmup Workout

    2 rounds
    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
    5 Rope climb pull-ups
    +
    Build to workout weight for SB cleans/squats
    * Practice few sets of other movements between sets
    +
    @ workout weight
    8/6 (cal) Air bike
    2 Wall walks
    3 SB cleans
    8/6 (cal) SkiErg
    4 Burpee box jump overs
    1 Rope climb