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

  • Cardio and Kettlebell Workout

    AMRAP 20 min

    200m Run

    10 GB squats 16kg

    15 cal BikeErg

    10 KB Swings 16kg

    2 Wall walks

  • Time to get chipper Workout

    For Time
    50 Air Squats
    10 Burpees
    40 Sit-ups
    10 Burpees
    30 Walking Lunges
    10 Burpees
    20 Push-Ups
    10 Burpees
    10 Pull-Ups
    10 Burpees
    20 Push-Ups
    10 Burpees
    30 Walking Lunges
    10 Burpees
    40 Sit-Ups
    10 Burpees
    50 Air Squats

  • AF #masu Workout

    AF WEEK 42, Bonus workout, Engine

    CONDITIONING:
    “Kaistanvaihto”

    250m-500m-750m Row
    1500m-1000m-500m Bike

    3min rest

    750m-500m-250m Row
    500m-1000m-1500m Bike

    RPE 3 to 4.

    Target: The second round must be faster than the first one.

    This will take you around 26-30min to complete (rest included)

    WU:

    500m Row
    10 Up&Down
    1000m Bike
    2x Perfect Stretch

  • Crosstraining - Torstai Workout

    LÄMMITTELY
    3 Kierrosta, :45s töitä / :15s lepo.
    1) 10 Kapean otteen penkkipunnerrusta + maksimitoistot askelkyykkyä loppuaikana
    2) 10 Kulmasoutua kahvkuulilla + maksimitoistot istumaannousuja loppuaikana
    3) Hiihto
    4) “Thoracic brige”

    KUNTOHARJOITUS

    20:00 Minuuttia laadulla ja tasaisella tahdilla:
    20 Lattiapenkkipunnerrusta käsipainoilla, vuorokäsin
    20 Kulmasoutua käsipainoilla, seisoen & vuorokäsin
    20 Askelkyykkyä käsipainot harteilla
    20 Vuorojaloin V-up

    :30s-60s lepo liikkeiden välissä. Raskaat painot

    HUOMIOITA
    Harjoituksen tarkoitus on kehittää voimakestävyyttä ja toimia hypertrofisena harjoitteena, jossa hiotaan puolieroja sekä heikkouksia pois. Tähtää raskaisiin painoihin, joilla kuitenkin saisit sarjat tehtyä putkeen hyvän poltteen kanssa. Voit vaihtaa harjoituksen aikana painoja isompiin tai pienempiin.

  • Barbell bicep curl Strength

    Barbell bicep curl 3x8

  • Bench press Strength

    Bench press 5,3,3

  • 23.10.2025 Gymnastic capacity, Strength Workout

    20-minute EMOM (Gymnastics capacity)

    1) Strict toes-to-bars
    2) Wall-facing handstand push-ups
    3) Kipping toes-to-bars
    4) Kipping handstand push-ups
    5) Rest

    Intent. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets, until at least the final round.
    Movement options.
    Toes-to-bar (strict/kip) → Toes-to-target height (e.g. ¾ way up, ½ way up, ¼ way up) → Knees-to-chest → Hanging knee raises → V-ups
    HSPU (wall-facing) → Strict HSPU (facing away from the wall) →Standing HSPU variation of choice
    HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-up

  • 23.10.2025 1 ¼ Front squat, Strength Workout

    1 ¼ Front squat

    4-6 x 3 @ 70%H2, go every 2:00-2:30

    – 1 1/4 FS = Squat to full depth at controlled tempo, from the bottom, rise to just below parallel, then return to the bottom before standing tall.
    – Maintain continuous tension and upright posture, don’t relax or shift position during the partial rep.
    – Keep the bar path straight, elbows high, and trunk stable throughout each rep.

  • 40 min EMOM: Ski / Assault Bike / Row / Burpee Workout

    40 min EMOM:
    1. Skierg 8-12 cal
    2. AssaultBike / EchoBike 8-12 cal
    3. Row 8-12 cal
    4. Target Burpee 8-12

  • 23.10.2025 Fronts Squat, Strength Strength

    Front squat

    Build to Heavy 2 (H2) @ RPE 7 (3 RIR)