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

  • Strength Workout

    side plank banded rows 3x8/8

    deadlift 3x3 @ rpe 9

  • 6 rounds for time: Clean / STOH / Pull-ups Workout

    6 rounds for time:
    • 5 Hang Power Cleans 135/95#
    • 5 Shoulder-to-Overhead 135/95#
    • 5 Strict Pull-ups
    Goal: 6 min.

  • 8.12.2025 Workout warmup Workout

    2 rounds
    4 Inchworms
    6 Scapula push-ups
    8 Push ups
    +
    2 rounds
    35 Speed rope skips
    8 Table top pulses
    8 Scapular wall slides
    4 Pike compression slides
    8 Slow tempo plate squats*
    * Hold a 5-10kg (10-25lbs) plate in front of you with almost straight arms. This will help you work on upright squat mechanics.
    +
    Build to workout weight for DB Devils presses
    * Practice few shorts sets of double-unders, wall balls and toes-to-bars between weights
    +
    @ workout weight
    10/7 (cal) Air bike
    4 DB Devils presses
    30 Double-unders
    100m Run
    12 Wall balls
    6 Toes-to-bars

  • AF #masu Strength

    AF WEEK 50, Day 1

    STRENGTH
    5x5 Bench Press.

    Rest as needed between sets.

    Target: find a technical heavy 5 RM of the day.

  • AF #masu Workout

    AF WEEK 49, Day 2

    STRENGTH
    E2MOM for 3 rounds:

    1) 5 Weighted Pull-Up
    2) 5 Bench Press
    3) 8+8 Bulgarian Squat

    RIR 1-2. Make sure the first round is a working set→ enough
    warm-up sets to ensure correct working load.

  • AF #masu Workout

    AF WEEK 49, Day 2

    Finisher:
    For time with a Partner, “IGYG”

    60 Box over Jump
    60 Up&Down
    60 Burpee Box over Jump

    RPE 4 when working.
    Target: sub sub 9min.
    Hit this one hard! Small sets to keep you moving with fast pace.
    Forever alone version: get a friend or hit this with a rep scheme
    of 30+30+30

  • Tuntematon sotilas Workout

    Warm up: 2 rounds:
    2min Cardio
    10 plate GTOH
    10 plate Halos
    8+8 Single leg RDL
    5+5 half kneeling stretch
    10 90/90 deg hip activation
    + Movement warmup for each coming moves.

    EMOM 36:
    10 Deadlift (50%)
    10 Front Squat (50%)
    10 Walking lunges (45/22.5kg sandbag on shoulders)
    10 Burpee over barbell
    30-45s Flutter kicks
    10 Devils press (17.5-22.5kg/10-15kg Db)

  • 6.12.2025 2-3 rounds Workout

    2-3 Rounds @ 2-3 RIR

    8-12/side DB external rotations
    8-12 DB Pull overs
    8-12 Prone Y-raises

  • 6.12.2025 2-3 rounds Workout

    2-3 Rounds @ 2-3 RIR

    0:30/side Off-set (FR+OH) carry
    8-12/side Bulgarian split squat
    0:20-0:30/side Copenhagen plank

  • 108 reps of Sisu Workout

    For time:

    108 air squat
    108 DB Cleans 15/22,5kg
    108 Burpees over DB
    108 cal Row / Ski / Echo bike / Bike
    (Laitetta voi vaihtaa)

    Itsenäisyyspäivän jumppa by CFR