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

  • Painonnostokisat Strength

    Myrskyn painonnostokisat

  • 24.12.2024 12 Days Of Christmas Workout

    12 Days of The Training Plan

    1 Hang (squat) clean @ 100/70kg
    2 Front squats @ 100/70kg
    3 Ring muscle-ups
    4 Handstand push-ups, 3.5/2”
    5 Deadlifts @ 100/70kg
    6 Front rack walking lunges @ 100/70kg
    7 Burpees over the box, 24/20”
    8 Kettlebell swings @ 32/24kg (70/53lbs)
    9 Pull-ups
    10 Toes-to-bars
    11 Thrusters @ 83/61kg
    12m Handstand walk

    Flow. This workout is performed as follows: (1 Hang squat clean, 2 Front squats + 1 Hang squat clean, 3 Muscle-ups + 2 Front squats + 1 Hang squat clean etc. The final round is 12m Handstand walk + 11 Thrusters + 10 Toes-to-bar etc.)
    Target time. < 60:00
    Semifinals level. < 40:00 (Rx)
    Top CF Games level. < 30:00 (Rx)

    Note on weights. Clean/FS/DL/FR WL should all be done with the same weight. You can use a separate barbell for the thrusters OR change the weight back-and-forth on the final 2 rounds (if you only have a single barbell). Choose a weight that you can do unbroken sets with on the clean/FS/DL/FR WL. The thruster can be broken to multiple sets as needed.
    Suggested weight options. 100/70kg → 84/61kg → 70/47.5kg→ 61/43kg → 52.5/35kg

  • Lämpöhumpat Workout

    5000m bike
    600m run
    5000m bike
    600m run
    5000m bike
    600m run

  • 08042026 Workout

    20 burpee over bar
    15 t2b
    10 thruster, 50kg
    15 t2b
    20 burpee over bar
    x3, 3 minute break between sets

  • Työntö Strength

    Push press pilkottiin osiin

  • WOD Workout

    11' AMRAP
    10 no push up burpee
    10 box jump
    10 trx T row

  • 17.01.2026 Workout

    Engine

    A) 10min C2 Bike Performed As:

    • 1:30 @Z2
    • 30s Hard

    -Rest 5min-
    Into,

    EMOM 32:

    1: 14 Cal Row
    2: 8-10 Double KB Hang Snatch (2x16kg)
    3: 45s AMRAP: Burpee Pull Up
    4: Rest

    Building

    A) 3 Supersets For Quality:

    *rest 3min between

    B) 3-4 Sets For Quality:

    • 10/10 DB Hammer Curl
    • 10-15 DB Skull Crusher
    • 1 Set Of Parallette Push Up

  • Crosstraining kestävyys - torstai Workout

    LÄMMITTELY
    3 kierrosta
    2min ergo (vaihtuva)
    10 ilmakyykky
    10 gorilla row (kevyt)
    5+5 tuulimylly (kahvakuulalla)

    HARJOITUS
    6x5min ergo, 30smin lepo kierrosten välillä

    1min kevyt
    3min keskiraskas
    1min kevyt

    *Harjoituksen on tarkoitus olla peruskestävyysharjoitus, joten pidä vauhti maltillisena. Voit kokeilla muuttaa intensiteettiä laitteen damperia säätämällä, esim. aloitus damper noin 2-3 kohdalla, keskiraskaassa nosta 4-8 välille, mutta älä muuta frekvenssiä (esim. ala soutaa nopeammin)."

  • Painonnostokisat Strength

    Myrskyn painonnostokisat

  • Bench press Strength

    Bench press 5-3-2