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

  • 2.10.2020 WOD Workout

    Teams of TWO, AMRAP 15
    In total Squat Clean
    As many reps as Possible Ground To Overhead 32/24kg Kettlebell
    ”In Teams of two in a timeframe of 15 minutes find the max total weight in squat clean and perform as many reps as possible in GTOH 32/24 kg kettlebell. You can work simultaneously with cleans and GTOHs. 1 kg = 1 repetition.”

  • 11.9.2026 SNATCH PULL Strength

    *use straps
    3×3@80-85% sn dl-%, rest 2-3min

  • Kehonhuolto Workout

    Kehonhuolto

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  • 2.10.2020 WOD Workout

    EMOM 7
    1 x Clean pull + 1 x Hang Squat Clean (Under knee) x 60-75%

  • 2.10.2020 WOD Workout

    EMOM 7
    1 x Clean Panda pull + 1 x Squat Clean @ 50-60%

  • Superkids 10-13 v voima Strength

    Valakyykkytekniikka

    / 3 x 5 valakyykkyä

  • 3.10.2020 Workout

    Total Leebeni!

  • MAYFLY PRO TRACK Workout

    A,
    Record your best Clean & Jerk 1 rep max lift.

    Only include the heaviest 1 rep, do not include sets prior to it.

    Find your 1RM for the day in 20 mins.

    B,
    For time:
    50/45 Ski Erg Calories
    50/45 Bike Calories
    50/45 Row Calories

    Goal: sub 10 mins

    Compare to 10/12.

  • MAYFLY PRO TRACK Workout

    A,
    Barbell Good Morning 10-10-10

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

    B,
    For time:
    50 Wall Balls,
    25 Box Jumps@60/50cm
    40 Wall Balls
    20 Box Jumps
    30 Wall Balls
    15 Box Jumps
    20 Wall Balls
    10 Box Jumps
    10 Wall Balls
    5 Box Jumps

    Goal: sub 12 mins

    C,
    Each for time:
    Run: 6x 200 m

    Rest 1 min between efforts.

    D,
    Hip Extensions 3x15

    Rest as needed between sets.

  • MAYFLY PRO TRACK Workout

    A,
    Back Squat week 2, cycle 3
    1x3@70%
    1x3@80%
    1x3+amrap@90%

    Bench Press 1 rep max lift.
    Only include the heaviest 1 rep, do not include sets prior to it.

    Find your 1RM for the day and try to increase by 2,5-5kg from last week.

    B,
    Accessory lifts
    Incline Dumbbell Press 15-15, using heaviest weight per set
    Close Grip Bench Press 10-10, using heaviest weight per set
    Tricep Press Down 10-10, using heaviest weight per set
    Curl Grip Barbell Row 10-10, using heaviest weight per set

    Close Grip Bench Press- hands just outside the smooth
    portion of the bar

    Try to increase 2,5-5kg from last week for each lift.

    C,
    As many reps as possible in 7 mins of:
    Burpee-to-Target, 15cm

    D,
    Complete as many rounds as possible in 8 mins of:
    max distance Double Kettlebell Front Rack Carry, 2x24/16kg
    If you drop do:
    5 Goblet Squats, 24/16kg (only one ))