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

  • Olympic Lifting 21-02-2023 Workout

    EVERY 1:30 x 5 SETS
    2 Hang Power Clean + 1 Hang Squat Clean

    • Start Light-Moderate and end Moderate-Heavy
    • RPE 6

  • Cupid’s Hyrox <3 Workout

    AMRAP 1

    250 m row
    15 kb deadlifts
    15 m lunges
    20 kb swings

    AMRAP 2

    250 m ski
    20 WB
    100 m FC

    AMRAP 3

    500 m run
    12 box jumps
    10 push ups
    20 air squats

    AMRAP 4

    500 m bike
    10 squatjumps
    10 airsquats

  • Franish Workout

    21-15-9

    DB Thruster
    Burpee pull up

  • WOD Workout

    With a partner,
    AMRAP 20:00
    7 Hang Power Cleans @70/47.5kg
    7 Front Squats @70/47.5kg
    150 Meter Row
    *One athlete completes a full round at a time

  • Conditioning Workout

    EMOM 32 mins
    min1: dumbell burpee x 8-10
    min2: double under 50 or 40" amrap
    min3: renegade row L+R+push up x 40" amrap
    min4: wall ball x 8-10 @9/6kg

  • Every 3:00x5 (15min) Workout

    -8 burpee box jump overs
    -10 double db thrusters 2 x 15/10kg
    -12cal row, bike/ 10cal ski

  • 26.11.2022 Workout

    EILINEN

    tai

    LEPO + KEHONHUOLTOTUNTI klo 16.00-17.00

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Conditioning 25-11-2022 Workout

    AMRAP 14:00
    8 Toes to Bar
    10 total Single Arm DB Hang Clean + Press (50/35)
    12/9 Cal Row

    • Scale T2B reps or movement so the sets go unbroken for the majority of the workout.

  • "Fun & Games" Workout

    [0:00 - 2:00]
    1,000/800 Meter Bike Erg
    Max Snatches

    Rest 1 Minute

    [3:00 - 6:00]
    1,500/1,200 Meter Bike Erg
    Max Snatches

    Rest 2 Minutes

    [8:00 - 12:00]
    2,000/1,500 Meter Bike Erg
    Max Snatches

    Rest 2 Minutes

    [14:00 - 17:00]
    1,500/1,200 Meter Bike Erg
    Max Snatches

    Rest 1 Minute

    [18:00 - 20:00]
    1,000/800 Meter Bike Erg
    Max Snatches

    Barbell: 61 / 43 kg

  • WOD 16/01/24 Workout