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

  • Good Morning 3x10 Strength

    3x10 Good Morning

  • Kluster Workout

    Takakyykyillä, 30 kg - 3 - 2 - 1- 1 (3 työ - 10 sek tauko - 2 työ - 10 sek tauko - 1 työ - 10 sek tauko - 1 työ -10 sek tauko)

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Etukyykky 7x 5

    15min amrap tiimissä
    12 laatikon ylitys
    100 m laite
    30 naruhyppy

    Loppuvenyttelyt

  • Wednesday Workout

    Mobility:

    front rack
    shoulder :external rotation, resistance band around flexed elbow, facing away from the band
    wrist: extension, resistance band around the wrist joint, palm facing down

    Strenght and technique: Power Clean 3-3-3-3-3-3

    Metcon: 21-18-15-12-9-6-3 reps for time of: Back extension , GHD Sit-up, 135 pound (60/40) Overhead Squat

  • 9.7.2026 Clean Pull Strength

    Clean pull

    3 x 3 @ 85+%1RM clean, go every 2:30-3:00

  • Muscle up wave Workout

    10 min Muscle up wave
    Minute 1 - complete 1 muscle up
    Minute 2 - complete 2 muscle ups
    Minute 3 - complete 3 muscle ups...
    Continue as long as possible and then reset at 1 and continue for the remaining part of the 10 minutes.

  • HSPUs and running Workout

    4 rounds:

  • Skills Workout

    3 rounds:

    3 x MU
    10m handstand walking
    5 x skin the cat
    L-sit hold as long as possible

  • WOD 200415 Workout

    "HEAVY DAY"
    ► Shoulder Press
    3▼3▼3▼3▼3-
    - 2' rest

  • Hard routine Strength

    120 min

    1.Weightlifting
    A. 20 min time to find heavy power snatch double

    B. Power clean + 6 push jerk, go e. 2 min
    30 35 40 45 47 49 51 kg

    2.Conditioning
    A. For time:
    35 - 25 - 15 cal row
    30 - 20 - 10 kipping HSPU > abmat + 10 kg plates
    30 - 20 - 10 T2B
    Result: 18.38

    1. Accessory A1. Hamstring/glute w/band 3 x 15/side A2. Band pull apart 50 + 40 + 30 reps

    B. 7 min EMOM:
    5 sec hollow hold + 5 v-ups + 5 tuck ups + 6 single leg v-ups + 5 sec hollow hold

    C. 3 rounds of:
    C1. Single arm DB press, only left:
    10x20 5x25+3x20 5x25+3x20 lbs
    C2. Single arm ring row, only left @5111, 10 10 10 reps