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

  • 20.8.2022 Workout

    EILINEN

    tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Gymnastics Conditioning Workout

    3 Rounds For Time:
    18 C2B
    18 T2B

    Time Cap: 12min

  • MAYFLY PRO TRACK Workout

    A,
    Power Snatch 2-2-1-1-1

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

    B,
    Each for time:
    Row: 5x 750 m

    Rest 3 mins between efforts.

    Goal: Consistency Across All Sets

    C,
    Complete as many rounds as possible in 8 mins of:
    Yoke Carry 15m
    1 Handstand Walks 7,5m
    Yoke Carry, 15m
    2 Handstand Walks 7,5m
    Yoke Carry, 15m
    3 Handstand Walks 7,5m
    ...
    Continue adding 1 Handstand Walk rep each round until time expires.

  • WOD Workout

    AMRAP 20mins with a partner:
    400 Meter Run / 500m Row
    *Max Reps of:
    20 Walking Lunges
    20 Power Snatch (35/25kg)

    *One athlete runs 400 meters while their partner performs max rounds of Lunge/Power Snatch Couplet
    - Rx+: 42.5/30kg

  • Acid Bath Workout

    500m SkiErg
    500m RowErg
    1000m BikeErg

    7 min tc women
    6 min tc men

  • WOD Workout

    5 rounds for time;
    8 Pistols each leg (alternating)
    6/4 Cal Bike/Row/Ski
    4 Man-Makers @22,5/15kg

    RX+: 1-4 Ring Muscle-ups after each round
    Scale pistols: Self assisted, to box, DB Front Squat
    Timecap : 15:00 mins

  • Bootcamp Workout

    Tabata bike or row

    Core strength
    5 rounds
    30 bicycle crunches
    0:30 plank
    Rest 1:00

    WOD
    8 RFT
    5 burpees
    10 push ups
    15 squats

  • Pull ups/bar MU tungt Workout

    A:
    Banded pull ups 3xMax
    Static hang from bar 3xMax

    B:
    Jumping straight arm pulls 5x3

    Lat pull downs + pull up 5x3+1

    Max rep unbroken Kipping pull ups

    C:
    Feet on box hip to bar + turnover 5x3+1

    Jump in to high knees + MU 5x1+1

  • 11.9.2026 SNATCH Strength

    3×2@70%, sn-%, rest 2min

  • 15.5.2025 Workout warmup Workout

    Warm-up

    3:00 Air bike + 3:00 Row @ easy pace
    +
    2 Rounds
    5 Scapular pull-ups
    5 Arch hold push to hollow holds (3-5 sec in each position)
    10 Tension swings (sponge/block between feet)
    3-5 Pike compression slides
    10 Table top pulses
    3 Handstand wall walks to a plate
    1-3 Negative chest to wall facing handstand push-ups (body at 30 degrees)
    +
    Clean
    Build up to workout weight
    +
    1-2 Rounds
    20 Double-unders
    5 Chest-to-bar pull-ups
    3 Wall-facing HSPUs
    1 Clean @ workout weight