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

  • Szilveszteri MADNESS Workout

    TEAMS OF 4

    Part A)
    AMRAP 20 minutes - Waterfall style
    25 Sync USA swing@20/12 kg - P1+P2
    25 YGIG front squat@43/30 kg - P3+P4
    25 Sync lateral bar hops - P1+P2
    25 Sync USA swing - P3+P4…

    Partners working together may split the front squat reps anyhow.

    Part B)
    EMOM 12 minutes (31 seconds work each minute)
    Min1: Machine Calories - P1
    Min2: Double/single under - P2
    Min3: Kipping toes to bar - P3
    Min4: Burpee - P4

    Team members rotate through the minutes.

    Part C)
    For time
    2025m shuttle run in teams of 4

    Shuttle run -> Plank -> Rest -> Getting ready to run -> Shuttle run -> Plank…

    When the clock hits start two team members are working at the same time: P1 is running 10x10m, P2 is planking. When P1 is done with running he/she starts planking and P2 is resting and P3 starts running. Then P3 is planking, P4 is running and so on.
    The plank starts right after the run and has to be hold while team member is running.

    Example:
    1st round:

    Shuttle run 10x10m - P1
    Plank - P2
    Rest - P3
    Rest (getting ready to run) - P4

    2nd round:

    Shuttle run 10x10m - P4
    Plank - P1
    Rest - P2
    Rest (getting ready to run ) - P3

  • 29.12.2025 PUSH PRESS Workout

    *you can use the "rebound jerk" method

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    4×10@60%, 10+ reps@60% 2-3 reps left for final set, *goal in theory ~17-18 reps, pp-%, rest 2-3min

  • 29.12.2025 PUSH PRESS Strength

    *you can use the "rebound jerk" method

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    4×10@60%, 10+ reps@60% 2-3 reps left for final set, *goal in theory ~17-18 reps, pp-%, rest 2-3min

  • 271225 Lauantai Workout

    4 rounds

    In 4 min
    800/700m row

    1 min rest

    4 min AMRAP of "Cindy"
    5 pull ups
    10 push ups
    15 air squats

    1 min rest

  • Conditioning Workout

    45min for Q:

    20/15 cal ergo @70-75% effort
    20 alt. russian twist
    20 alt. box step up
    60m DKB farmers carry

    Rpe 3

    Pyri löytämään tasainen vauhti mitä pystyt ylläpitämään semi helposti.

  • Bench Press Strength

    3 sets of days heavy:
    4 Bench Presses
    - Rest as needed btw sets

  • 10.12.2025 BasicWod Strength

    Deadlift

    3-2-1-3-2-1-3-2-1

    Go every 2:30

  • Advanced: Bb cycling (4/4) Strength

    E2MOM x8:
    1-3) 5 tng power snatch
    4-6) 4 tng power snatch
    7-8) 3 tng power snatch
    - Pyri tekemään pieniä korotuksia viime viikosta (RIR 0-1 hyvää tng power snatch)

  • 27.12.2025 EasyWod Workout

    AMRAP 11

    15 Goblet Squats 24/16kg
    30 Jumpping Jacks
    10 Push-Ups

  • Saturday Madness Workout

    For time with partner (YG,IG)
    10-8-6-4-2
    Box Jump Over (Clear)s, 60/50cm
    Bar Muscle-ups/ Strict pull up
    Thrusters, 60/43 kg
    -- then --
    3 rounds of:
    20 Synchronized Dumbbell Snatches, 22.5/15 kg
    30 Single Dumbbell Box Step-ups, 22.5/15 kg
    -- then --
    40/32 Row Calories
    40 Hand Release Push-ups
    30/24 Row Calories
    30 Hand Release Push-ups
    20/16 Row Calories
    20 Hand Release Push-ups
    -- then --
    2-4-6-8-10
    Box Jump Over (Clear)s, 60/50cm
    Strict Handstand Push-ups/ Box HSPU
    Synchronized Single Arm Devil Press, 22.5/15 kg

    Timecap : 40 mins