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

  • Ylöstyöntö edistyneet Strength

    Vapu+Raaka Ylöst.+Ylöst.
    4sarjaa
    -1+1+2 @70-75%

  • Työntö yhdistelmä edistyneet Strength

    Rive+Etukyykky+Ylöst
    3sarjaa
    -2+2+1 @ 75-80%
    3sarjaa
    -1+1+1 @85-90%

  • 4 RM Backsquat Strength

    Establish a 4 RM Backsquat

  • 27.1.25 Strength

    8x1 clean & jerk @70-75%

    Every 90s

  • 27.10.25 DELOAD WEEK Strength

    8x1 snatch @70-75%

    Every 90s

  • Voimanosto: to 30.10.2025 maastaveto Strength

    Pendlay Row 3x8x30-35%

    Sjmv 4x8x50-60%

    Takareidet kumpparilla 4x15-20

    Sivutaivutus 2x20 / puoli

  • MayFly Halloween 2025 Workout

    🧛‍♂️🧟‍♂️🎃MayFly Halloween 2025🎃🧟‍♀️🧛‍♀️

    👻👻Teams of 4👻👻

    🎃00:00-16:00
    Waterfall “style”
    Amrap 16 mins
    20/15 Machine cals - P1
    20 Wall ball @9/6kg - P2
    20 USA swing 24/16kg - P3
    Rest - P4

    Rotate After each movement, so next round P1 wall ball , P2 Swing, P3 REST, P4 machine cals

    🎃16:00-19:00 REST

    🎃19:00-30:00
    For time:
    30-20-10
    Partner Deadlift @180/ 120kg (P1+P2)
    HSPU ( You GO, I GO of P3+P4)
    (Scaling for HSPU: Clapping partner Syncro push up)

    🎃30:00-45:00
    For time :
    10 Line facing Team burpee
    80m Sandbag carry @45/30kg (20m/person)
    8 Line facing Team burpee
    80m Sandbag carry @45/30kg (20m/person)
    6 Line facing Team burpee
    80m Sandbag carry @45/30kg (20m/person)
    4 Line facing Team burpee
    80m Sandbag carry @45/30kg (20m/person)
    2 Line facing Team burpee
    80m Sandbag carry @45/30kg (20m/person)

    (Sandbag rx+ @70/45kg)

  • Vapu 5x2 raskas Strength

    Isoa romua

  • WOD Workout

    " BlackJack"
    21 mins AMRAP
    21 KB USA swing @24/16kg
    21 Box jump@60/50cm
    21 HR Push up
    GOAL: 3+rounds

  • 28.10.2025 BasicWod Workout

    4 Intervals

    AMRAP 4

    Bike Erg 1000/900m
    10+10 One Arm DB Thrusters 15/10kg
    6 DB over Burpees
    Remaining Time Calories Bike Erg

    Rest 3:00

    AMRAP 4

    12 Knees to Chest
    20 Kettlebell Swing 24/16kg
    15 Push-Ups
    30 Air Squats

    Rest 3:00