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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

  • 28.7.2025 BasicWod Workout

    AMRAP 8

    10 Hang Dumbbell Snatch 15/10kg
    15 Tuck-Ups
    20 Air Squats

  • Conditioning Workout

    Partner workout
    For time

    Buy in :
    100 partner wall ball @9/6kg

    then 3 rounds of :
    40 KB gorilla row @2x24/16kg
    200m partner run
    40 KB goblet box step up @50cm
    200 m partner run
    40 USA swing@24/16kg
    200m partner run
    40 double under each / 80 Single under
    200m partner run

    Timecap: 35 mins

  • Warm up Workout

    10 min for quality:
    1 min run/row
    5 burbee
    5+5 plate windmill
    5+5 lunge + reach
    5-10 kip swing

  • ”49” Workout

    ”49”

    Juoksu korttelin ympäri
    25 Kahvakuula heilautus pään päälle16/24kg
    1,6km Juoksu
    49 Kahvakuula heilautus kasvojen tasolle 16/24kg
    1,6 km Juoksu
    24 Kahvakuula heilautus pään päälle16/24kg
    Juoksu korttelin ympäri

    Suosittelemme painoliivin käyttöä

    Aikaraja 60 min

  • TeamWod Workout

  • Warm up Workout

    8 min:
    12 banded deadlift
    8 KB jefferson curl
    5 push up to downward dog
    10 DDB chest flye

  • 23.7.2025 BENCH PRESS triceps Strength

    RDL + BENCH PRESS

    *rdl jerk-grip, *no shoes, *bench grip a relatively narrow grip and the elbows relatively close to the sides

    4× 5+5@RPE8, 2 reps in reverse, rest btw sets 2min

  • 23.7.2025 RDL Strength

    RDL + BENCH PRESS

    *rdl jerk-grip, *no shoes, *bench grip a relatively narrow grip and the elbows relatively close to the sides

    4× 5+5@RPE8, 2 reps in reverse, rest btw sets 2min

  • 23.7.2025 BACK SQUAT Workout

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

    4×5@70%, 5+@70% 2-3 reps left, rest btw sets 2-3min

  • MAYFLY PRO TRACK Workout

    A,
    Pyramid Double Helen
    For time:
    Run, 1200 m
    63 Kettlebell Swings @24/16kg
    36 Pull-ups
    Run, 800 m
    42 Kettlebell Swings
    24 Pull-ups
    Run, 400 m
    21 Kettlebell Swings
    12 Pull-ups

    Goal: Sub 26 mins

    B,
    3 rounds for quality of:
    Recovery Bike, 1 min
    15 Band Face Pulls
    10 Plate External Rotations, pick load
    15 Band Pull Aparts
    10 Scap Push-ups

    Recovery Bike / Recovery Bike