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

  • IAMCHALLENGE 2023 - MEN - #16 Workout

    Chest/Back

    Warm Up - 10 minutes
    20 scap pushups
    20 scap pull downs
    5 inchworm with pushups

    Superset #1 - 5 sets
    A1, Bench Press - (heavy 5 all sets) 80-85%
    A2, Seated Row Machine - 10

    Superset #2 - 4 Sets
    B1 Incline Bench Press - 10
    B2 Single Arm Dumbbell Row - 12/12

    Superset #3 - 3 sets
    C1 Chest fly machine - 1 min
    C2 Bent Over Row - 1 min

    FINISHER - For Time
    100 Pushups
    100 TRX Row
    50 Pushups
    50 TRX Row

  • IAMCHALLENGE 2023 - MEN - #14 Workout

    Shoulders/Arms

    Warm Up - 3 Sets (light dumbbells)
    12 Front Raise
    12 Lateral Raise
    12 Rear Delt Raise
    12 Shoulder Press

    Superset #1 - 4 Sets
    A1 Behind the shoulder press overhead - 10 (Same weight all sets)
    A2 Lateral Raises - 12

    Superset #2- 4 Sets
    B1 Seated Arnold Press - 12
    B2 Rear Delt Raises - 12

    Superset #3 - 3 Sets
    C1 French Barbell Biceps Curls - 12
    C2 Skull Crusher - 12

    FINISHER - EMOM 12’
    Odd: 30m Gun Walk
    Even: Max bench dips (40mp)

  • Torstai 5.10.23. BASIC Workout

    Warm up

    2 rounds
    1:30 cardio machine
    5 inch worm + push up
    5/5/5 single arm D.T
    5 air squat + 5 squat jumps
    5 scapula pull ups + 5 ring row

    Workout
    Every min for 24 minutes (6 rounds)
    min 1 - cardio machine x 40 seconds @moderate pace (keep same machine whole workout)
    min 2 - db power clean&jerk x 8-12 reps
    min 3 - burpees x 6-10 reps
    min 4 - strict chin ups x 4-6 reps or hardened ring row x 8 reps

    Accessory Work
    3 sets
    10-15 kb russian swings
    10-15 Strict knee raises
    rest 2 min

  • 28.2.2026 Workout warmup Workout

    Dynamic mobility – 1-2 Rounds
    10/side/drill Leg swings (forward/backward and side-to-side)
    10/direction/leg Standing hip circles
    10/leg Walking knee hug
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)
    +
    EMOM 4 @ workout pace
    1) Run
    2) SkiErg
    3) BikeErg
    4) Row

  • BASIC CONDITION Workout

    30min amrap
    400-m jog
    20 KB hang power cleans alt.
    100-m KB front rack carry

  • EasyWOD 27.2.2023 Workout

    Voima
    E3MOM, 4 rounds
    seated kb press 6+6

    WOD
    10min amrap
    15cal ergo
    15 goblet squat

  • Apuliikkeet Workout

    3 Kierrosta:
    10/10 Yhden käden kahvakuulasoutu
    30s Lepo
    10 Punnerrus
    60s Lepo

  • Partnerwod 35 min Workout

    20 db dl
    20 squat (db front squat or air squat)
    20 boxjump or step
    20 wallball
    20 plank walk
    20 kb swing

  • Main site Wednesday 241009 Workout

    For time

    • 40 ground-to-overheads with a ruck
    • 1,600-meter ruck
    • 30 ground-to-overheads with a ruck
    • 1,600-meter ruck
    • 20 ground-to-overheads with a ruck
    • 1,600-meter ruck

    ♀ 35 lb
    ♂ 45 lb

  • Core Workout

    3 Kierrosta:

    1. 20s Vuorikiipeilijä 20s Lepo
    2. 20s Sivulankku kierrolla 20s Lepo
    3. Sivulankku kierrolla 20s Lepo
    4. 20s Selänojennus 20s Lepo