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

  • Saturday Madness Workout

    Teams of 2:
    00:00-13:00
    In 13 mins do:
    20 Burpee (C2B) Pull ups/ BMU (You Go, I Go)
    then in the remaining time, AMRAP of:
    6 Wall Walks (split up as desired) - partner is doing dead hang on the bar
    18 Synchronized Alternating Dumbbell Snatches, 22.5/15 kg

    13:00-17:00 REST

    17:00-30:00
    In 13 mins do:
    20 Burpee (C2B) Pull ups/ BMU (You Go, I Go)
    then in the remaining time, AMRAP of:
    24 Synchronized Air Squats
    12 Devil Press, 2x22.5/15 kg (split up as desired) - partner is doing dead hang on the bar

  • Frank Bonomo Workout

    For time,
    30 Hang Squat Cleans, 155/105
    30 Pull ups

  • Front squat pyramid Strength

    4/3/2/1/1/1/2/3/4 reps

  • AF #masu Strength

    AF WEEK 36, Day 3

    WEIGHTLIFTING (2/2)
    E90-120sec x 6

    2 set: 1 Clean + 3 Jerk
    2 set: 2 Clean + 2 Jerk
    2 set: 3 Clean + 1 Jerk

    Target: loading should go up each set. Last 3+1 with the heaviest load. Cleans can be power/squat and DnG. Jerks are TnG.

  • AF #masu Strength

    AF WEEK 36, Day 3

    STRENGTH:
    Front Squat 3x3

    RIR 2

    Target: add 2,5-5% compared to last week.

  • AF #masu Workout

    AF WEEK 36, Day 3

    CONDITIONING
    3 RFT:

    15/12 Echo (cal)
    12 DB Bench Press
    9 Hang Power Clean

    RPE 4-5, gasping for air.

    Target: 7-8min. This should burn! Push the pace, fast transitions. Choose loadings you can hit the first round unbroken if wanted.

    Rxd: 2x22,5/15kg and 60/40kg
    Masters: 2x17,5/12,5kg and 50/35kg
    Advanced: 2x30/22,5kg and 70/50kg

  • AF #masu Workout

    AF WEEK 36, Day 3

    CORE:
    1-3 rounds, go by feel and rest as needed

    1) 10-20 GHD Sit-Up
    2) 10-20 Landmine Twist or Russian Twist

    RPE 3-4

  • 4.9.2025 2 rounds ( Strength ) Workout

    2 Rounds @ 3 RIR

    0:30-0:45 Overhead dual KB carry
    10-15 GHD hip extensions*
    8-12/side Copenhagen plank lift-offs

    • You can weight these holding a DB/KB/medball or similar on your chest OR barbell behind upper back

  • 5.9.2025 Workout warmup Workout

    2 rounds
    5 Scapular pull-ups
    0:30 Hang from bar
    8 Scapula push-ups
    8 Slow, controlled plate squats*
    * Holding a plate (or KB) in front for counter-balance
    +
    Barbell prep, 2 rounds @ empty barbell
    5 Strict press
    5 Front squats
    5 Hang power clean
    5 Push presses
    5 Thrusters
    +
    Build to workout weight for thrusters
    * Practice few sets of other movements between thruster sets as you build up
    +
    @ workout weight
    3 Thrusters
    3 Strict pull-ups
    3 Bar-facing burpees
    10/7 (cal) Air bike
    25’/7.62m Handstand walk
    10 GHD sit-ups

  • PTG TO 4.9.2025 Workout

    LÄMMITTELY
    Alaraajat
    - Pallon kanssa rullailu
    - Tennispallolla jalkapohjan aktivointi
    - Seisten varpaiden nosto
    - Rullaus varpaille jalkapohjan venytykseen
    - Varpaiden ojennus
    - Pohjevenytys + pohjenousu

    Aktivoinnit / herättelyt
    2 x 45s./20s.
    1. AKK - polvet maahan
    2. AKK jalan vienti ristiin ylös - vienti ristiin ali
    3. Lähentäjä + nivuset toispolviseisonnassa
    4. Lantionnostopito + jalkojen irrotukset
    5. Dead bug vk

    VOIMA
    4 x 6 maastaveto

    KIERTOHARJOITUS
    3-4 x 35s./15s.
    1. Yhden jalan kyykky oik.
    2. Yhden jalan kyykky vas.
    3. Tempaus sivulta lp
    4. Vauhtipunnerrus
    5. Rengassoutu yhdellä renkaalla