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

    Every 2 mins x 15 sets
    Rotate between:

    A:
    2 wall walk + 15 wall ball @9/6kg

    B:
    5 burpee Pull up + 15 KB USA swing@24/16kg

    C:
    7/7 KB snatch @24/16kg + 35 Double under
    Remaining time is rest in each set!

    Scale reps if needed!

  • Omatoimitreeni nro3. Workout

    Warm up
    3 rounds:
    2:00-1:30-1:00 machine
    10 Active samson
    10 air squat
    5 inchworm to push up
    5+5 spider stretch
    10 glute bridge
    10 scap pull up

    1: Every 2:00 x6, vuorotellen a/b:
    A) 8 back squat + 5 squat jump
    B) 10 alt. Strict press + 5 strict press*
    * ensin yhteensä 10 vuorokäsi pystypunnerrusta, ja siihen perään vielä 5 samanaikaista.

    2: 10-9-8-7-6-5-4-3-2-1 reps of:
    Ring row
    Sit up
    Wall ball
    - tee ekalla kierroksella kaikkia liikkeitä 10, tokalla 9, kolmannella 8 jne..

  • Crossfit flow 10 Workout

    50-100 su/du
    15 pass through
    10 goblet squat
    5 push ups
    1 min foam rolling

    Easy pace 10 rounds

  • 18.12.2025 Workout

    Strongman

    OH Lunge

    • Build up to days heavy 10RM (5/5) OH Lunge

    EMOM 16

    1: 10m Heavy Yoke Carry
    2: 10 SB Squat
    3: 30m DB Heavy Farmers Carry
    4: Rest

    Metcon

    5 Rounds For Time:

    • 20 T2B
    • 15 Deficit Push Up (plate)
    • 10 Pistol Squat

    Accessories

    4 Rounds For Quality:

    • 10/10 DB Hammer Curl
    • 10-15 DB Skull Crusher

  • 11.12.2025 Workout

    Press

    A) Strict Press E3MOM X4

    • 2x5 @RIR 2 (2s jarrutus alaspäin)

    • 2x3 @RIR 0-1 (ilman jarrutusta)

    B) Push Press E3MOM X3

    • 8 Push Press (touch and go) *2-3 RIR, tekniikka edellä

    Pull

    A) Strict C2B Pull Up

    • 6x3 *rest 2min between sets *lisäpainolla

    B) 3-4 Supersets Of:

    *rest 3min between sets

    Metcon

    DB Cycling, For Time:

    10-8-6-4-2

    @20-22.5kg

  • Conditioning Workout

    AMRAP 30 with a partner:
    Buy in: 10 rounds of Cindy (5/5)

    Then,
    With remaining time AMRAP:
    400 Meter Row
    30 Wallballs@9/6kg
    20 Toes to Bar
    10 Burpees over the rower
    One person works. Split as desired.

    Cindy:
    5 pullup
    10 Push up
    15 air squat

  • Power snatch 3x3, 3x1 Strength

    Power snatch 3x3, 3x1

  • Deadlift 5x(6+6) Strength

  • Main site Saturday 251227 Workout

    For time and total reps

  • 27.12.2025 3 Rounds Workout

    3 Rounds @ 2 RIR

    8-12 Incline DB curls
    10-15 Inverted skull crushers
    8-12/side DB External rotations