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 Strength

    ATPF WEEK 29 Day 2

    WEIGHTLIFTING (optional)

    E90-120sec x6:
    3 Push Jerk.

    Target: find technical heavy triple of the day. Bar from the rack/blocks.

  • ATPF #masu Workout

    ATPF WEEK 29 Day 1

    CORE (optional)

    2-3 rounds, go by feel and rest as needed:

    1) 7 KB Suitcase Deadlift + 7 Lateral Flexion + 7m Suitcase Carry (L+R)
    2) 10-20 GHD Sit-Up RPE 4

  • ATPF #masu Workout

    ATPF WEEK 29 Day 1

    CONDITIONING 3 RFT:

    15/12cal Row
    12 Power Snatch

    9 Bar over Burpee

    RPE 4, very high intensity, but not all out. Target: sub 8min. TC: 12min

    Rxd: 40/30kg. Masters 30/25kg.

  • ATPF #masu Strength

    ATPF WEEK 29 Day 1

    WEIGHTLIFTING (optional)
    3-5 set,: Muscle Snatch + OHS + Snatch Balance

    Use 40-50% of 1RM, move well and improve the range of motion and speed under the barbell.

    WEIGHTLIFTING (1/3) Snatch Wave,
    4 rounds, lift every 75-90sec.

    1) 1 snatch + 2 hang snatch @ 65-70%
    2) 1 snatch + 1 hang snatch @ 70-75%
    3) 1 hang snatch @ 75-80%

    Snatches are touch and go but you can choose between power and/or squat snatches.
    It can be a mixture of them. Hang snatches from the height you prefer.

  • ATPF #masu Workout

    ATPF WEEK 32 Bonus Workout, Engine

    Warm-up:
    Jog 800m, plus dynamic drills (high knees, A-skips, leg swings).

    CONDITIONING
    “Track day”
    10x400m Run, with 90sec rest between

    Overall RPE 4

    Rounds 1-4, RPE 3-4
    Rounds 5-8, RPE 4
    Rounds 9-10, RPE 4,5-5

    Pace: Start at 80–85% effort (around 5K pace) and aim to hold or slightly descend across rounds.

    Target: Most rounds should be within 5 seconds of each other.

    Rest: 90 seconds is short enough to stay aerobic but long enough for quality running.

    Cool down:
    Easy 800m jog and light mobility.

  • TECHNICALLY STRONG Workout

    Warm up

    Gymnastics
    2 round
    20 passthrough
    10 up& down
    10 hollow rock
    10 super man
    10 active 2 passive
    5+5 single arm ring row

    10 min
    Turkish get up technique practice

    15 min
    C2B and Bar muscle up technique practice

    EMOM 15min

    1. 1+1 Turkish get up

    2. 3 Bar Muscle or 6 C2B

    3. Rest

  • 8.8.25 Workout

    For time:

    600m bike
    4 rope climb / 6 zombie
    600m bike
    3 rope climb / 5 zombie
    600m bike
    2 rope climb / 4 zombie

    500m row
    60m sled push @moderate
    500m row
    50m sled push
    500m row
    40m sled push

    400m ski
    10 sandbag to shoulder @68/45kg
    400m ski
    8 sandbag to shoulder
    400m ski
    6 sandbag to shoulder

    Jossei säkkiä: double kb clean @2x32/20kg

  • Clean waves Strength

    Squat clean waves 105s

    3-2-1
    3-2-1
    3-2-1

  • Crosstraining kestävyys - Sunnuntai Workout

    40 minuutin perus- ja vauhtikestävyysharjoitus laadukkaasti

    Lämmittely 10min
    400m kevyt hölkkä
    6+6 samson venytys
    6+6 askelkyykkyhyppy
    30-45sek lankku suorin käsin ja jaloin

    Harjoitus, 40min for quality (Syke, 60–75%/HR max ja 75–85%/HR max)

    800m hölkkä
    8+8 tuulimylly lisäpainolla tai ilman
    8+8 kasakkakyykky lisäpainolla tai ilman
    8+8 sivutaivutus; keppi suorilla käsillä kohti taivasta, hartianlevyinen ote

    Tee niin monta kierrosta kuin ehdit 40 minuutin aikana laadukkaasti. Pyri siihen, että syke pysyisi pääasiassa peruskestävyysalueella tai vauhtikestävyysalueen alarajalla. Harjoituksen ei tule tuntua kuormittavalta, vaan sen tulee edetä helposti.

  • 9.8.2025 Snatch ( Strength ) Workout

    No contact, no-feet snatch

    7 to 10 x 2 @ 55+%1RM snatch, go every 2:00-2:30