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

  • Extra Credit 15-11-2020 Workout

    Resisted Nasal Breathing 15 breaths.
    +
    - Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
    - 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each

  • Chin ups Strength

    5 x max reps

  • Endurance WOD Workout

    30 s on, 30 s off for 6 rounds
    A. wall balls 9/6 kg
    B. SDLHP 30/20 kg
    C. box jumps 24/20”
    D. push press 30/20 kg
    E. double unders
    F. dead hang

  • ADDERALL Workout

    Amrap
    Da 0' a 10'
    1miglio run max effort clean and jerk 60kg
    5' rest
    Da 15' a 22'
    800 m run max effort snatch 50kg
    5' rest
    Da 27' a 32'
    400 m run max effort thrusters 42.5kg

  • Deadlift Strength

    3 rm one in the bag

  • Päivän treeni 22.1 Workout

    LÄMMITTELY
    3 x 40s./10s.
    • Eturäkkikanto
    • Takareiden venytys liikkeessä
    • Tarjoilijakävely
    • Kobra - Lapsen lepoasento
    • Lonkan ulko- ja sisäkierto
    • Kyykky - takareisi pumppailu
    • Etuketjun avaus askelluksella

    VOIMA, KYYKKY
    Emom 23
    1) Rack kyykky x 10-12
    2) Hidas vuorikiipeilijä x 10-12
    3) Askelkyykky x 10-12
    4) Supermies boksilla x 10-12
    5) Takakyykky kepin/tangon kanssa x 10-12
    6) Lepo

  • MAYFLY PRO TRACK Workout

    A,
    Squat Clean 2-2-2-2-2

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    B,
    For time:
    200 Double Unders
    80 Kettlebell USA Swings@24/16kg
    60 Wall Balls@9/6kg
    30 Toes-to-bars
    3 Legless Rope Climbs

    Goal: Sub 15 min

    C,
    3 rounds for quality of:
    10 Alternating Landmine Rotations, pick load
    10 L/10 R Paloff Press, pick load

    Rest as needed between rounds.

  • 14.04.2026 Workout

    Strength

    A) E3MOM X4:

    • 8 DL @2RIR
    • 8+8 Bent Over DB Row

    B) E3MOM X4

    • 5 SB Clean + 5 SB Squat @50kg
    • 20m Heavy Yoke

    Metukka

    4x3min On/1min Off:

    Round 1-2: Double KB C&J @2x16kg
    Round 3-4: KB Farmers Carry @2x20kg

    Accessories

    4 Rounds For Quality:

  • Tempo Front Squats Strength

    3x4 tempo Front squat, for improving max Squat Clean..

  • Gymnastics + conditioning + strength Workout

    90 min
    Warm up for 15 min

    1.Strict HSPU Strength
    A. Box pike HSPU 4 x Max effort
    - 8 7 7 6

    B. DB Z-press
    - 3 x 8 x 10 kg

    2.Gymnastics capacity
    A. 4 rounds:
    3 min on/1 min off:
    20 Calorie Row
    Remaining time AMRAP
    6 Pull ups > 4 pull ups, strict/kipping
    8 Push ups
    12 Air squats
    Reps: 1 rnd + 6 reps, 1 rnd + 5 reps, 1 rnd + 4 reps, 1 rnd + 4 reps

    3.Strength accessory
    3 sets:
    8+8 Three point DB row - 12 kg
    12 DB Fly - 4 kg

    4.Cool down
    12 min easy bike