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

  • Viikko 48 Workout

    Toinen Yleisviikko ennen uuden kauden alkua.

  • Gymnastics Skill/Efficiency Workout

    𝗟𝗲𝘃𝗲𝗹 𝟯
    4 Sets for time:
    2 Unbroken Rope Climbs 15 feet (457 cm)*
    10 Wall Facing Kipping Handstand Push Ups
    20 Crossover Double Unders
    Rest 1 min

    𝗟𝗲𝘃𝗲𝗹 𝟮
    4 Sets for time:
    2 Rope Climbs 15 feet (457 cm)
    10 Kipping Handstand Push Ups
    20 Crossovers
    Rest 1 min

    𝗟𝗲𝘃𝗲𝗹 𝟭 𝗔
    4 Sets for time:
    1 Rope Climbs 15 feet (457 cm)
    6 Kipping Handstand Push Ups
    20 Double Unders (Or Single Unders)
    Rest 1 min

    𝗟𝗲𝘃𝗲𝗹 𝟭 𝗕
    4 Sets for time:
    5 Ring Rows
    6 Double Dumbbell Seated Strict Press @2x12/8kg
    20 Double Unders (Or Single Unders)
    Rest 1 min

    Time Cap: 20 min.

  • 20 minutes of Bear hunting Workout

    20 min

    score is total rounds

  • Arm's sprint Workout

    21-15-9
    Pull ups
    Ring push ups

  • 19.7.2024 CLEAN + SPLIT JERK Strength

    2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 3x1x[1+1]@80%, jerk-%, rest btw sets 2min

  • MAYFLY PRO TRACK Workout

    A,
    Banded Deadlift 5-5-3-3-3

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

    B,
    "Chelsea"
    Every 1 min for 30 mins do:
    5 Pull-ups
    10 Push-ups
    15 Air Squats

    C,
    3 rounds for quality of:
    20 Band Pull Aparts
    10 L/10 R Single Arm Banded Pull Downs
    5 Wall Slides

  • Push Strength

    A: Bench press 3rm + 4deload sets
    B: Leg press 5set
    C: Incline Db press 3set
    D: Leg extensions 3set
    E: OH triceps Cable extensions 2set

  • 13.10.2023 GHDSU Workout

    GHD sit-up – 40, 60 or 80 reps,

    • Choose # of reps based on your capacity in this movement. Rather, do what feels like too little than overdo these, as you might be sore for a while.break to sets as needed

  • Terwa Throwdown 2026: event 6 Workout

    RX
    2-2-2-3 min intervals (1min rest between):

    • 15/12cal Echo Bike
    • 10 Burbee box jump overs

    Then in remaining time from interval, AMRAP Rogue drag rope double unders (until 150 reps completed). Only the drag rope DUs are counted to the score!

    RX

    • ♀ 50cm boksi
    • ♂ 60cm Boksi

    Masters 35-44

    • ♀ 50cm boksi
    • ♂ 60cm Boksi

    Masters 45-54

    • ♀ 10cal Echo Bike, 8 BBJO 50cm, 120 drag DU
    • ♂ 12cal Echo Bike, 8 BBJO 60cm, 120 drag DU

    Masters 55-60+

    • ♀ 8cal Echo Bike, 6 Burbee box get overs 50cm, Drag rope single unders
    • ♂ 10cal Echo Bike, 6 Burbee box get overs 60cm, Drag rope single unders

  • MAYFLY PRO TRACK Workout

    A,
    Deadlift 3-10
    Use the heaviest weight you can for each set.
    Rest as needed between sets.
    Build up to a heavy set of 3, then back off to a heavy set of 10.

    B,
    10 rounds for time of:
    3 Thrusters, 61/43kg
    5 Burpee Pull-ups
    7 Toes-to-bars
    Goal: Sub 15 min

    C,
    3 rounds for quality of:
    10 Single Arm Dumbbell High Pulls, pick load
    15 Banded Face Pulls
    Reverse Grip Hang, 20 secs
    Single Arm Dumbbell High Pulls- light