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

  • MAYFLY 7th Birthday Cup - Fittest Trio in Town Workout

    EVENTS

    🟦🟦🟦 EVENT 1. 🟦🟦🟦
    TOTAL 9 minutes AMRAP (rotate through each station)
    Each Station is a 3 mins AMRAP!
    🔸Station 1: max rep 10m shuttle run (buy in: 24/18 cal row)
    🔸Station 2: max rep dumbell “DT”* @2x22,5/15 , sc.:@2x15/10kg
    🔸Station 3: max rep sandbag box get over @100cm , @45/30kg sc.: @30/20kg
    *“DT”
    12 Deadlift
    9 Hang Power Clean
    6 Push jerk

    🟦🟦🟦 EVENT 2. 🟦🟦🟦
    3 rounds for time ( 1 round each person)
    3 wall walk
    12 USA swing @24/16 sc.: 16/12kg
    15 barbell thruster @43/30kg @sc.: 35/25kg
    Timecap : 7 mins

    🟦🟦🟦 EVENT 3. 🟦🟦🟦
    In 8 mins
    400 m team run with WallBall (2 wallballs/team)
    Then
    Remaining time max rep wall ball! @9/6kg, sc.: @6/4kg
    1 person is doing wall balls, other 2 members are holding forearm front plank! Switch as desired!

    🟦🟦🟦 ( FINAL) EVENT 4. 🟦🟦🟦
    For time of:
    20 Synchro DB snatch @22,5/15kg sc.: 15/10kg
    15 Synchro T2b / sc.: leg raises
    10 Synchro Burpee box jump@50cm
    15 Synchro T2b / sc.: leg raises
    20 Synchro DB snatch
    Timecap: 7 mins

  • PartnerMurph, chipperVersion Workout

    1.6km run (both)
    -100 pull-ups (IGYG)
    -200 push-ups (IGYG)
    -300 air squats (IGYG)
    1.6km run (both)

    *wear a weight vest if you feel like it 🖤

  • Kettlebell Workout

    A)
    10 Romanian deadlift – 3” negative
    6/6 goblet cossack squat

    B )
    Double KB complex - 8 rounds
    1 snatch
    2 thruster
    3 clean
    4 sqauat
    5 swing

    C)
    2-3 rounds
    30/30 m suitcase carry
    20 weighted hollow body scissors

  • Upright row 3x4 Strength

    Barbell upright row 3-3-3-3 reps

  • Torstai 4.6. Strength

    Leuanveto 3*6

  • 5x5 OHS Strength

    -90s rest between sets
    -moderate/moderate heavy

  • CROSS Workout

    Every 5 mins for 30 mins do:
    Alternate between the A& B !

    A)
    Dumbbell Farmers Carry, 2x22.5/15 kg, 100 m
    20 Wall Balls, 9/6 kg,
    10 Burpee Pull-ups

    B )
    Every 5 mins for 15 mins do:
    20/15 Machine Calories
    15 Single Dumbbell Box Step Overs, 22.5/15 kg, 50cm
    10 Alternating Dumbbell Devil Press, 22.5/15 kg

    Accessory:
    Every 1 min for 6 mins, alternating between:
    2 L Kettlebell Turkish Get-ups, pick load
    2 R Kettlebell Turkish Get-ups, pick load

  • Backsquat 3x 5 RM Strength

    Find your 3x 5RM backsquat

  • Nordic Masters League 2026 - Qualifier 1 Workout

    FOR TIME
    33-27-21-15-9
    Wall Balls
    (HERO [RX] 9/6kg to 10’ |WARRIOR [intermediate] 9/6kg to 9’ | SOLDIER [scaled] 6/4kg to 9’)
    15-12-9-6-3
    Burpee Box Jump Over (60/50cm)
    (SOLDIER [scaled] may step over box)

    Time Cap: 12 minutes

  • Rapakko Strength

    Penkkipunnerrus
    4x3 nousu v1-0

    4x1min ON 1min OFF
    1) kalorit
    2) 5 rengassoutua + 10 kyykkyä
    3) seinäpallo
    4) burpee