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

  • MFBDC2024 - Event III. Workout

    🟦🟦🟦Event 3.🟦🟦🟦
    🔶“Don’t trip, But Grip!”🔶 ⬛️ In 14 mins

    Buy in : 100 Double under each / 150 Single under each
    Then immediately into :
    - 100 Toes to bar / Toes to ring
    - 100 Single Dumbell box step over @22,5/15kg sc @15/10kg @50cm

    - In remaining time max rep Kipping HSPU / HR push up

    You GO, I GO!
    One person must finish first the skipping rope before the other can start!
    Dumbell is in suitcase position!
    Teams must complete the reps in the given order!

  • Endurance WOD Workout

    3 rounds for time:⁠
    1,2 km hill trail run or 100/80 cal row ⁠
    20 single DB devil presses 35/25 lb
    10 T2B

  • MFBDC2024 - Final EVENT Workout

    🟦🟦🟦Final EVENT🟦🟦🟦 (Top 8 Teams in each Division)
    🔶”Deadly ladder”🔶 ⬛️Amrap 10 mins

    • Bar mu 2 each/ rx woman: strict pull up 2 each
    • Syncro DB thruster 4-8-12-16…etc
    • DB Front rack Walking lunge 7,5m each
    • Syncro alt. DB snatch 4-8-12-16…etc

    🔷Score : all the reps completed (2,5m = 1 rep)
    Thruster & snatch with single dumbell, lunge is with dual dumbells!
    🔺Open men : strict pull up (at least one/round each)
    🔺Open woman : partner assisted pull up
    Dumbell : rx @22,5/15kg , Open @15/10kg

  • RestDay! Workout

    RestDay!

  • 28.1.2025 Basic Endurance 45 minutes of: Workout

    30 cal ergo
    20 goblet squats
    10 toes to post
    0:30 + 0:30 side plank
    30 cal ergo
    10 strict chin-ups
    10 overhead squats
    0:20 hs hold

  • PT Group TI 17.9. klo 11 Workout

    LÄMMITTELY
    2 kierrosta
    1. Ylivienti vk
    2. Olkapään kierrot vk
    3. Tasapainoilut --> vaaka + polvennosto & sivukyykky + polvennosto
    4. Eteentaivutus - kyykky + käden avaukset
    5. Lonkan kierrot + 90/90 lantionnosto ja kurotus

    CORE TABATA
    8 x 20s./10s.
    a) dead bug
    b) jalkojen siirto puolelta toiselle

    VOIMA
    Tehdään liikeparina vuorotellen
    4 x 8 goblet squat
    4 x 8/käsi gorillasoutu

  • 1.3.2026 Deload week Workout

    Mobility for 30 minutes:
    20 scorpions
    10 alternating table reaches
    10+10 windmill
    10+10 banded rotation cuffs
    1:00+1:00 box pigeon
    1:00+1:00 ankle stretch with kettlebell
    5 seiza squats

    EMOM9
    1: 0:45 shuttle runs
    2: 0:45 heavy kb's front rack hold
    3: 15-20 air squats

  • Gymshark Workout

    1) 20 WB
    2) 10 m Sled pull
    3) 80 m FC
    4) 20 Front Squat
    5) 400 m Cardio

    REST 90 sec

    6 rounds

  • Main site Tuesday 241119 Workout

    For time
    - 400-meter run

    • 5 rounds of

    • 400-meter run

    ♀ 24-inch box
    ♂ 30-inch box

  • Power workout Workout

    Choose from:
    Back Squat
    Deadlift
    Pull up / chin up
    Bench press

    A) Working sets (20-25min)
    5x 5 @50-60% *from 1rm or RPE 5-6
    Rest 2-3min btw

    B) Accessory (15-20min)

    Back Squat:
    3x10x Spanish squat
    3x
    10+10x Hipflexors with band or kb
    20+20sec Copenhagen plank

    Deadlift:
    3x16x alt. Curtsy lunge
    3x8-10x Rower hamstring curls

    Pull up/chin up:
    3x 10-12x Reverse flies
    4x 8+8x Ulkokiertäjät käsipainolla/kiekolla

    Bench press:
    3x 8+8x Half kneeling arnold press
    3x 8-12x DB skull crusher