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

  • SKILL Workout

    Alkuun Pistoolikyykkyä, loppuun HSPU

  • Squat jerk Strength

    Find the 1RM (for quality)

  • Finisher Workout

    5x10 Rebound Box Jump
    - Just under knee height
    - TnG, explosive rebound jump
    - Rest as needed btw sets

  • 10.10.25 Strength

    4x

    5-10 dip (banded)
    6 close grip bench press
    set of hspu /push ups
    -2min rest between sets

  • Oly Workout

    12.10. Työntö

    A. Lämpö (kevyt)
    4-5x 3+3+3+3
    Veto
    Voima rive, riipusta taskulta
    Etukyykky
    Pystypunnerrus

    B. Työsarja 1 (raskas/nousu päivän raskaaseen)
    5x 1+1+2
    Rinnalleveto
    Rive riipusta, polven alapuolelta
    Ylöstyöntö saksiin

    C. Työsarja 2 (keskiraskas)
    5x 1+2+1
    Veto
    Raaka rinnalleveto
    Raaka ylöstyöntö tai vauhtipunnerrus

    D. Vedot (raskas)
    3x 5 (ei kosketusta maassa)

  • 11.10.2025 Romanian Deadlift ( Strength ) Workout

    Romanian Deadlift

    4 x 8-10 @ 2 RIR, rest 3:00 b/t sets

  • AF #masu Workout

    AF WEEK 41, Day 1

    CONDITIONING:
    3x, with 3min rest between

    9-7-5

    Thruster
    Pull-Up

    In this workout, we do 3x “mini-Fran” with 3min rest between.

    RPE 4 when working.
    Target: Sub 2min rounds, with sustainable pace. Unbroken reps.

    Rxd: 42,5/30kg.
    Masters: 35/25kg

  • AF #masu Strength

    AF WEEK 41, Day 1

    WEIGHTLIFTING (1/2)
    Lift every 90-120sec

    A: 3 set: 2 Muscle Snatch + 2 High Hang Squat Snatch. Touch and Go reps. Work up to 50-55% of 1RM

    B: 3 set: 2 High Hang Squat Snatch + 2 Above the Knee Hang Squat Snatch. Touch and Go reps. Work up to 55-65% of 1RM

    C: 3 set: 1 Above the Knee Hang Squat Snatch + 1 OHS. Work up to 65-75% of 1RM

    Target: Vertical Jump (hip extension). Keep the barbell close to your body with fast transitions.

  • AF #masu Strength

    AF WEEK 41, Day 2

    STRENGTH (1/4):

    Back Squat 5x5.

    Rest 2-3min between sets. All sets across (same loading).

    Last two rounds with RIR 3. You can start with 82-85% of your 1RM back squat.

    We repeat this same rep scheme for 4 weeks. The target is to add 2-5% load each week. First week RIR 3, 2nd week RIR 2, 3rd week RIR 1-2, 4th week RIR 0-1

  • AF #masu Workout

    AF WEEK 41, Day 2

    CONDITIONING:
    EMOM x16

    1) 10-15cal Bike
    2) 8-12 TTB
    3) 10-15cal Ski
    4) 3-5 Wall Walk

    RPE 3-4, go by feel.