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

  • AF #masu Strength

    AF, WEEK 46, Day 3

    WEIGHTLIFTING (1/2)
    Every 90-120sec

    A: 3 set: 3 Muscle Snatch, touch and go. Work up to a heavy, technical triple of the day.

    B: 3 set: Power Snatch + OHS + Hang Squat Snatch (above the knee). TnG reps. Work up to 70-75% of 1RM

    C: 3 set: Hang Squat Snatch (below the knee) + Squat Snatch. Drop and Go reps. Work up to 80-85% of 1RM

    Rest as needed between A, B and C.

  • AF #masu Strength

    AF, WEEK 46, Day 3

    WEIGHTLIFTING (1/2)
    Every 90-120sec

    A: 3 set: 3 Muscle Snatch, touch and go. Work up to a heavy, technical triple of the day.

    B: 3 set: Power Snatch + OHS + Hang Squat Snatch (above the knee). TnG reps. Work up to 70-75% of 1RM

    C: 3 set: Hang Squat Snatch (below the knee) + Squat Snatch. Drop and Go reps. Work up to 80-85% of 1RM

    Rest as needed between A, B and C.

  • AF #masu Workout

    AF, WEEK 46, DAY 3

    CONDITIONING 3x AMRAP 4’ with 4min rest between:

    A:1-2-3-4-5… Bar Muscle-Up, 6 Wallball after each set
    B: 1-2-3-4-5… Wall Walk, 6 TTB after each set
    C: 1-2-3-4-5… Devils Press, 6 Box over Jump after each set

    RPE 4-5 when working.
    Target: Choose movements and loads you can attack for 4 minutes without resting or “leaning on your knees. 4+ rounds each interval.

    Rxd: 2x22,5/15kg.
    Masters: 2x15/10kg

    Scaling:
    A: jumping bar mu or C2B or go with 1-3 bar muscle-ups each round. Advanced athletes can do ring muscle-ups.

    B: Partial ROM (no nose to the wall)
    C: decrease loading

  • Conditioning Workout

    Partner Workout (You GO, I GO)

    For time
    50-40-30-20-10
    cal machine
    Renegade row ( 1 rep = L+R) @2x22,5/15kg
    Wall ball @9/6kg
    Synchro Hang Snatch @22,5/15kg

    Timecap : 35 mins

  • EasyWOD 13.11.2025 Workout

    Voima
    E3MOM, 4 rounds
    strict pull up x3-6
    -kuminauha/matala tanko

    WOD
    PariWOD: You go, I go
    Amrap 16min
    16 WB ground to overhead
    16 wall ball
    16 sit up w/wall ball (face to face)
    Ergo 16cal

  • 12.11.2025 TRICEPS / NARROW BENCH PRESS Strength

    TRICEPS / NARROW BENCH PRESS + PUSH JERK IN SNATCH
    3-4× 3+3@moderate weight *RPE7-8, 2-3 reps left, rest btw sets 2-3min

    *tee PUSH JERK IN SNATCH heti PENKIN perään
    *jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK

  • Peten erikoinen Wacklineille Workout

    6x 6min work - 2min rest

    A) 15/12 cal echo bike
    15 wallball
    10 v-ups
    5 devils press

    B) 15/12 cal ski
    15 KB swing
    10 slam ball
    4 sandbag over shoulder

    C) 15 air squats
    10 push-up
    5 pull-up

  • Circuit - Torstai Workout

    KIERTOHARJOITUS

    1:00 min töitä / :20s lepo
    1) Soutu
    2) Hyvää huomenta liike Dball/säkki karhun halauksessa
    3) Pystypunnerrus käsipainoilla
    4) Rengassoutu / Leuanveto
    5) Boxin yli hyppy alas askelluksella
    6) Kahvakuulaheilautus

    HUOMIOITA

    Aloita kevyellä tahdilla, jotta saat hyvät lämmöt päälle ja pääset jyvälle harjoituksesta. Tähtää harjoituksessa siihen, että saisit tehtyä “ilmeettömän” suoritteen koko harjoituksen läpi. Harjoituksen kuormittavuus nousee väsymyksen myötä, mutta pyri säilyttämään hyvä ja tasainen suorite.

  • EASY: Deck of cards Workout

    E75s x40:
    a) row
    b) shuttle run (1 rep = 5m yhteen suuntaan)
    c) bike erg / echo bike / ski erg
    d) burpee
    e) rest

  • 5x Bent over row + goblit squat Strength

    5 sarjaa:
    5x bent over row
    10x goblit squat
    3min rest