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

  • MÖKKI 1 Workout

    5 round For time:

    5 Burpee
    10 Push up
    15 Shoulder Tap (L+R = 1)
    20 Sit Up
    25 Air Squat

  • Weightlifting Workout

    A:
    Skill Primer
    Tempo Muscle Snatch, Power Position Power Snatch & OHS
    (5-8 sets x 2+2+2)

    B:
    Pause Snatch & Snatch
    (5 sets x 1+2 / 65%)

    *(0:03 Pause off the floor)

  • 7.7.2025 BasicWod Strength

    Reverse Lunges ( Barbell on back )

    5 x 8, alternating legs

    Go Every 3:00

  • WOD Workout

    Benchmark WOD Karabel

    szív küldi Tominak

    10 rnds for time:
    3 power snatch @40/30
    15 wall ball shots

    T.C.: 15'

  • EasyWOD 7.7.2025 Workout

    Voima
    E3MOM, 4 rds
    2xDB row 10-12

    WOD
    Amrap 8min
    1. arm swing w/ DB 5+5
    DB push press 5+5
    DB step over 10
    Up down 5

  • Laji 4 Workout

    5min find max 1rep snatch

    Rest 2min

    Finisher
    For time:

    20 box jump overs
    20 double dumbell devils press @12,5kgs/17,5kgs

    Time cap: 4min

  • Laji 3 Workout

    2x3min amrap:

    Part A:
    15/18cal airbike
    12 burpee over bar
    Amrap: Front squats 40kg/60kg

    Rest 2min

    Part B
    15/18cal airbike
    12 burpee over bar
    Amrap: STOH 40kg/60kg

  • Laji 2 Workout

    For time:

    40 wallball
    15 pull-ups
    20 deadlifts @70kg/100kg
    5 wall walks
    15 pull-ups
    40 wallball

    Time cap: 12min

  • Laji 1 Workout

    For time:

    Run 350m
    Ski 350m/400m
    Run 350m
    Row 350m/400m
    Run 350m
    Farmari 350m @15kgs/22,5kgs
    Run 350m

    Time cap: 18min

  • 5.7.2025 Jerk rack Hold ( Strength ) Workout

    Jerk rack hold

    4 x 5 to 10-seconds @ 100+%1RM jerk, go every 2:00-3:00

    Set the rack/block height so that you can unrack the bar straight up without need to step back.
    – Elevate your shoulders slightly to prevent the bar pressing on your neck (so you won’t pass out). IF YOU FEEL DIZZY, RACK THE WEIGHT IMMEDIATELY. If possible, do this from blocks to stay safe.
    – Do your first hold @ 1RM jerk, then if that felt ok, you can go slightly heavier.
    – Intent is to build your trunk/back strength and confidence with heavy loads in front rack position.