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

  • 30.6.2026 AMRAP 7 ( BasicWod ) Workout

    AMRAP 7

    14 KBS 24/16kg
    25 Sit-Ups

  • CFP: Partner WOD 5.7 2025 Workout

    For time:

    60 CAL ROW YGIG
    7,5 M OH LUNGES, LEFT ARM SYNCRO
    7,5M OH LUNGES, RIGHT ARM SYNCRO
    20 BMU YGIG
    30 CAL ROW, YGIG
    7,5M OH LUNGES, LEFT ARM SYNCRO
    7,5 M OH LUNGES, RIGHT ARM SYNCRO
    10 BMU

    REST 3:00 MIN

    60 CAL SKI YGIG
    12 DB SNATCHES, LEFT ARM SYNCRO
    12 DB SNATCHES, RIGHT ARM SYNCRO
    60 M HS WALK YGIG
    30 CAL SKI YGIG
    12 DB SNATCHES, LEFT ARM SYNCRO
    12 DB SNATCHES, RIGHT ARM SYNCRO
    30 M HS WALK YGIG

    REST 3:00 MIN

    60 CAL BIKE YGIG
    6 DEVILS PRESSES, LEFT ARM SYNCRO
    6 DEVILS PRESSES, RIGHT ARM SYNCRO
    60 PULL-UPS YGIG
    30 CAL BIKE YGIG
    6 DEVILS PRESSES, LEFT ARM SYNCRO
    6 DEVILS PRESSES, RIGHT ARM SYNCRO
    30 PULL-UPS YGIG

    DB @22.5/32.5kg

  • Shoulder press 3x8, 1x6, 1x5, 1x4 Strength

    Shoulder press 3x8, 1x6, 1x5, 1x4

  • Zombie squat 6x3 Strength

    Zombie squat 6x3

  • Murph Prep Workout

    5min Amrap with vest
    •5 Pull-up
    •10 push up
    •15 air squat

    400m Recovery run

    5min Amrap without vest
    •5 Pull-up
    •10 push up
    •15 air squat

    400m recovery run

    5min Amrap with vest
    •5 Pull-up
    •10 push up
    •15 air squat

  • 30.7.2026 Clean & Jerks Workout

    Clean and jerk

    6 to 8 x 1-2 @ 70%, go every 1:00-1:30

    – Perform each set @ 70%1RM Clean and jerk. The intent is for high quality repetitions, so switch to singles if needed in order to maintain good reps
    – Drop the bar between each lift on the doubles

  • Crosstraining - Perjantai Workout

    LÄMMITTELY

    12:00 minuuttia:
    :45s Vapaavalintainen ergometri
    10 Kyykkyhyppyä kuntopallo karhunhalauksessa
    5+5 Käsipainotempausta
    5+5 Käsipainothruster
    10 Rautaristivenytystä
    10 Skorpionivenytystä

    Nosta kuormaa lämpöjen edetessä

    PLYOT
    Kyykkyhypyt kuntopallo karhunhalauksessa,
    3-4 x 10m

    Slamball heitot lattiaan,
    3-4 x 10 (mahd. kovaa!)

    KUNTOHARJOITUS

    4 Kierrosta, :30s töitä / :30s lepoa:
    1) Soutu
    2) 1-Käden devil’s press (kevyt/keskiraskas)
    3) Istumaannousu

    HUOMIOITA

    Harjoituksen tarkoitus on kehittää räjähtävyyttä, liikenopeutta sekä hieman tehontuottoa. Tavoite kuntoharjoituksessa on :30s aikana tehdä niin monta toistoa kuin mahdollista ennen lepoa.

    Hyvin onnistuneessa harjoituksessa pystyt liikkumaan sähäkästi sekä normaalia kovemmalla vauhdilla. Pidä siis painot maltillisena, mutta pyri liikuttamaan omaa kehoa mahdollisimman nopeasti!

  • Main site Wednesday 250910 Workout

    For time

    • 10 triple-unders
    • 20 chest-to-bar pull-ups
    • 30 wall-balls shots

    ♀ 14-lb medicine ball to a 9-foot target
    ♂ 20-lb medicine ball to a 10-foot target

  • WL + Barbell cycling Workout

    squat clean + press + push press practice

    6' AMRAP
    1 bear complex
    10 wall ball

  • 18.5.2026 Warmup Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 tempo overhead squats (OHS), tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches

    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top