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

  • ATPF #masu Workout

    ATPF WEEK 33 Day 3

    CONDITIONING
    “Farewell Posterior Chain”

    EMOM x20
    1) 6 Deadlift @ 65-70% of 1RM
    2) 6 DB Thruster with a moderate heavy loading.

    Target: unbroken reps. In this workout, loading makes the intensity. Challenge yourself.

  • ATPF #masu Workout

    ATPF WEEK 34 Bonus workout, Engine

    CONDITIONING
    For time:
    800m Run
    30 Wallball
    30 Box over Jump
    1000m Ski
    60m Farmers Carry, 2x32/24kg
    60m Burpee Broad Jump

    Overall RPE 3-4.
    Target: longer metcon with consistent pacing.

  • ATPF #masu Workout

    ATPF WEEK 34 Day 1

    STRENGTH 3 set with 5 reps:
    1+1 Reverse Lunge and 1 Back Squat

    You can start with 35-40% of 1RM back Squat and work up to a heavier set, but still plenty of reps in the tank. Reverse Lunge left foot + reverse lunge right foot and then one back squat. That is one rep. Do these 5 in a set.

  • ATPF #masu Workout

    ATPF WEEK 34 Day 1

    CONDITIONING
    AMRAP 10:

    300m Row
    10 T2B
    10 Box over Jump

    RPE 3-4, go by feel.
    Target: 4+ rounds.

  • TECHNICALLY STRONG Strength

    Warm up
    6min amrap
    8/10cal row
    20 passthrough
    10 overhead squats
    20 pull parts
    5+5 kazak squats with 3sec pause

    Hip mobility
    Perfect stretch

    Every 60s 6 rounds 30-45% of 1RM
    1 Snatch pull
    2 Hang power snatch
    1 OHS

    Every 90s 6 rounds 50-70% of 1RM
    1 Snatch
    1 OHS

    In 20min 75-105% of 1RM
    1 Snatch

    Mark your 1RM Snatch results of the day.

  • Saturday Madness Workout

    00:00-12:00

    In 12 mins do:
    Partner Run, 800 m
    then in the remaining time, AMRAP of: (Relay style)
    1 Rope Climb, / 2 half rope climb
    3 Bar Muscle-ups / 3 strict pull up/ 3 partner assisted pull up
    6 (Chest-to-bar) Pull-ups

    15:00-24:00

    In 9 mins do:
    Partner Run, 600 m
    then in the remaining time, AMRAP of: (YG,IG)
    10 Deadlifts, 60/43 kg
    10 V-ups
    20 Deadlifts,
    20 V-ups
    30 Deadlifts,
    30 V-ups
    40 Deadlifts,
    40 V-ups
    50 Deadlifts,
    50 V-ups

    27:00-33:00

    In 6 mins do:
    Partner Run, 400 m
    then in the remaining time, AMRAP of:
    2 Synchronized Wall Walks
    8 Synchronized Box Jumps, 60/50cm

  • 21.8.25 Workout

    15s ON, 15s OFF x6 (3min)
    power clean + tng push jerk @60%

    • rest 1min-

    15s ON, 15s OFF x6
    power clean & push jerk @65%

    • rest 1min

    15s ON, 15s OFFx6
    Power clean & push jerk @70%

  • 21.8.25 Strength

    Shoulder press

    5,4,3,2,1

    Vertaa viime viikkoon, joko samalla tai sitten vähän lisää
    Tokavika kerta!

  • 21.8.25 Strength

    Clean

    EMOMx8
    1. 3 reps
    2. 2 reps
    3. 1 rep
    4. Rest
    5. Rest
    6. 3 reps
    7. 2 reps
    8. 1 rep

    Lisää viime viikkoon

    Tee kaikki samat sarjat samalla painolla
    Eli esim
    50
    55
    60
    50
    55
    60

  • 22.8.2025 Isometric Holds ( Strength ) Workout

    Isometric holds – 3 Rounds

    0:15-0:30 Ring support hold
    0:15-0:30 Chin over the (pull-up) bar hold
    0:15-0:30 Bottom of ring dip support
    0:15-0:30 Hanging L-sit hold