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

  • 4.12.2025 SNATCH Strength

    2×3@barbell, 3@50%, 2@60%, 1@70% - 100% - find your 1RM of the day! sn-%, rest btw sets 2min

  • Front Squats 6-6-4-4-2-2 Strength

    Front Squats 6-6-4-4-2-2

  • Tekniikka klo 17 (painonnosto) Workout

    Snatch ( Keskitasosta edistyneeseen tasoon )

  • AF #masu Strength

    AF WEEK 38, Day 2

    WEIGHTLIFTING
    E90sec x9

    3 set: 2 Hang Power Snatch + 1 OHS @ 65-70%
    3 set: 2 Hang Squat Snatch, below the knee @ 75-80%
    3 set: 2 Squat Snatch, DnG @ 80-90%

  • AF #masu Strength

    AF WEEK 38, Day 2

    WEIGHTLIFTING
    E90sec x9

    3 set: 2 Hang Power Snatch + 1 OHS @ 65-70%
    3 set: 2 Hang Squat Snatch, below the knee @ 75-80%
    3 set: 2 Squat Snatch, DnG @ 80-90%

  • AF #masu Strength

    AF WEEK 38, Day 2

    WEIGHTLIFTING
    E90sec x9

    3 set: 2 Hang Power Snatch + 1 OHS @ 65-70%
    3 set: 2 Hang Squat Snatch, below the knee @ 75-80%
    3 set: 2 Squat Snatch, DnG @ 80-90%

  • AF #masu Workout

    AF WEEK 48, Day 3

    CONDITIONING
    AMRAP 20

    10 Hang Power Snatch
    10 Push-Up
    15 Sit-Up
    20/17cal Echo

    Overall RPE 4.
    Target: 5+ rounds.

    Snatches in 1-3 sets, unbroken push-ups and sit-ups. Pace
    yourself, this is not a sprint. Challenge yourself with one
    movement.

    Rxd: 40/30kg.
    Masters: 35/25kg.
    Advanced: 50/35kg

  • Circuit - Torstai Workout

    KIERTOHARJOITUS

    4 Kierrosta, 1:00 min töitä / :30s lepo
    1) Wallball
    2) Soutu
    3) Devil’s press
    4) Hiihto
    5) Askelkyykky puntti hartialla
    6) Pyörä

    HUOMIOITA
    Aloita kevyellä tahdilla, jotta saat hyvät lämmöt päälle ja pääset jyvälle harjoituksesta. Tavoittele vauhdin jaossa sitä, että viimeinen kierros olisi kaikista kovin eikä jäisi juuri annettavaa.

  • 4.12.2025 AMRAP 10, Strength Workout

    AMRAP 10 @ steady pace

    1-2-3-etc.
    Ring muscle-up complex*
    (10x) Cross-over single-unders**

    • Ring MU complex = 1 toes-to-rings + 1 ring muscle-up + 1 ring dip ** You can also do cross-over double-unders, in this case keep the reps steady at 10/round

  • 4.12.2025 Front Squat, Strength Strength

    Front squat, Rest 3:00 b/t sets

    Build to heavy 3 (H3) @ RPE 7-8 (82-88%)
    +
    3-4 x 3 @ 85-90%H3

    – Build to a heavy triple (H3) with 2-3 rep in reserve, somewhere around 82-88%
    – Once you’ve hit the H3 set, you have 3-4 back-off sets of 3 reps @ 85-90%H