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

  • Conditioning Workout

    EMOM 30 mins
    1. min : 1 round of dumbell "DT" @2x22,5/15kg
    2. min : 12/10 cal row
    3. min : 30" front plank

  • 5.10.2020 Lepikkä Workout

    Raakatyöntö niskasta 1/2 leveä ote, rento maksimi 7 nostolla.

    Takakyykky 3MAX, teknisesti hyvä, nopea kyykky

    Kyykkyhypyt, 30% omasta kehonpainosta

    5 x 3

    Reverse Hyper 3 x 20
    Suorinjaloin mave käsipainoilla 3 x 15

    Boksihypyt 5 x 3

  • 25.2.2026 Push Press ( EasyWod ) Strength

    Push Press

    4-3-2-2-3-4

    Go Every 2:30

  • MAYFLY PRO TRACK Workout

    A,
    Stiff Legged Deadlift 7-7-7

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

    B,
    "Holbrook"
    10 rounds, each round for time, of:
    5 Thrusters, @52/34kg
    10 Pull-ups
    Sprint, 100 m

    Rest 1 min between each round.
    Goal: unbroken sets

    C,
    50-40-30-20-10 reps, for time of:
    Assault Bike Calorie

    Alternate back and forth with a partner OR rest the same amount as your work set time.

    D,
    3 rounds for quality of:
    15 Hip Extensions
    6 L/6 R Kettlebell Cossack Squats, pick load

    Complete 2-3 rounds.

  • 9.10.2020 WOD Workout

    FOUR AMRAP
    AMRAP 5
    50 Wallball 9/6kg (20/14p)
    27/21 Calories Row
    Rest 3 minutes
    AMRAP 5
    50 Wallball 9/6kg (20/14p)
    27/21 Calories Bike Ergo
    Rest 3 minutes
    AMRAP 5
    50 Wallball 9/6kg (20/14p)
    27/21 Calories Echo Bike
    Rest 3 minutes
    AMRAP 5
    Power Clean 80/60kg
    Result is total receptions of all four AMRAP`S

  • Core Workout

    For time
    AMRAP 10

    DU 30
    V-Ups 10
    Russian twist 20

  • Gymnastics + weightlifting + strength Strength

    155 min
    Warm up for 15 min

    1.BFLY/CTB
    - BFLY x 70
    - Praciticing rhythm through bigger butterfly

    2.WL
    A. Snatch
    1x3x80 % 42
    1x3x85 % 45
    1x2x90 % 48
    1x2x95 % 51
    1x1x97 % 53
    1x1x97-100% (55 xxx)

    B. Snatch consistency work
    Every 20 s. x 12- alternate between 1 & 2 movement
    1) 2 TNG power snatch x 60-65 % - 30
    2) 3 Bar facing burpee

    3.Squats
    3x80 % 71
    3x85 % 75
    3x90 % 80
    3x75 % 67
    - New set every 3 minutes

    4.Accessory
    EMOM6:
    1) 10 Snatch grip TNG deadlift x 70-75% of snatch 1 RM - 40 kg
    2) 7+7 Double DB reverse lunges - 2x15 kg

  • Rest day Workout

    Rest day
    Töissä klo 8.30-20.55

  • Main site Saturday 210417 Workout

    In 15 minutes, complete as much as possible of

    ♀ 185 lb. ♂ 275 lb.

  • Gymnastics + strength + conditioning Workout

    135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 20x1

    2.Metcon
    A. 4 rounds for time:
    25/20 cal Ski erg
    20 Toes to bar > 15
    Time: 11.53

    Rest 2 min

    B. 50 Strict HSPU for time
    - Knees on 24" box
    - EMOM7 x 7
    - Time: 6.48
    -Time cap: 7 min

    3.Accessory
    EMOM12
    1. 5 Seated shoulder press - 10 kg
    2. 5 Strict pull up + 10 Push up + 10 lunges
    3. Rest