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

  • WoimaMimmien synttäri Wodi Workout

    Parin kanssa

    Reps: Age
    1. Row cal (syncro)
    2. Push up (ygig)
    3. Air Squat (syncro)
    4. T2b (syncro)
    5. Hspu (ygig)
    6. Db snatch (syncro)
    7. 3x du (ygig)
    8. Pull-up (syncro)
    9. C&J (ygig)
    10. Burpee over bar (ygig)
    11. Wall Ball (syncro)
    12. Wall walk (ygig)

    Tc age

  • 21.4.2026 EMOM 8 ( Strength ) Workout

    EMOM 8 (0:40 work / 0:20 rest)

    1) Rope climbs
    2) Single-leg squats, alternating

    Intent. Accumulate EXCELLENT repetitions on each movement. Focus on solid foot lock on the rope climbs.

  • 20.4.2026 AMRAP ( EasyWod ) Workout

    AMRAP 7

    9 Deadlifts 60/40kg
    12 Wallball Shots
    15 Burpees

  • Fitness Workout

    STRENGTH

    4 rounds of
    10/10 Bench Supp. DB Bent over Row
    10/10 SA KB Strict Press
    1' Rest

    WOD

    40" ON 20" OFF x 3 sets (12 min)
    Target Burpee
    KB Russian Swing@16/12kg
    Single Under
    Lateral Box Step Over

    Rx+:
    Burpee Pull up
    KB Russian Swing@24/16kg
    Double Under
    Lateral DB Box Step Over @1x22.5/15kg

    ACCESSORY

    3 rounds of:
    10/10 Banded Shoulder Int.
    Rot. at 90 deg
    45s Plank on Palm

  • 4x 3 Paused split jerks Strength

    -pause at the bottom of dip
    -moderate weight
    -2min rest

  • Rapakko Strength

    Pendlayrow tai kulmasoutu
    3x3 nousu v1

    YGIG 15min
    20 cal
    20 Ilmakyykkyä
    12 Punnerrusta
    *Toistot saa jakaa miten vaan

  • Shoulder press 1x8, 2x7 Strength

    Shoulder press 1x8, 2x7

  • Oly Workout

    3-4x 2+2+2
    Clean pull
    Muscle clean
    Push press

    4-5x 1+1+2
    Clean pull
    Power clean
    Push press

    4-5x 1+2
    Clean and jerk

  • 19.4.26 Perfo Workout

    Mobility

    Build to heavy OHS in EMOM10

    Teams of 3, 23 min, split anyhow

    Buy in: 90 OHS (60%,1RM), when dropped, do 2 wall walks

    Then:
    80 cal row
    70 box jump over
    60 wall walk

    Cash out: max HS walk

  • AF 2026 #masu Workout

    AF WEEK 16, Day 3

    CONDITIONING:
    “Macho man meets bike”

    A: AMRAP 5: 4 rounds of Macho Man Load 1 and remaining time max cal Bike

    3min rest

    B: AMRAP 4: 3 rounds of Macho Man Load 2 and remaining time max cal Bike

    3min rest

    C: AMRAP 3: 2 rounds of Macho Man Load 3 and remaining time max cal Bike

    3min rest

    D: AMRAP 2: One round of Macho Man Load 4 and remaining time max cal Bike

    Score: bike cal. One round of Macho Man is 3 Power Clean + 3 Front Squat + 3 Jerk

    Rxd: 50/35-60/40-70/50-80/60kg
    Masters: 40/30-50/35kg-60/40kg-70/50kg
    Advanced: 60/40-70/50-80/60--90/65kg