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

  • Front squat 2×4 Strength

    Etukyykky 2×4

  • 7.4.2026 Warmup ( Strength ) Workout

    800-1600m Jog @ easy pace
    +
    Dynamic mobility – 1-2 Rounds
    10/side/drill Leg swings (forward/backward and side-to-side)
    10/direction/leg Standing hip circles
    10/leg Walking knee hug
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)
    +
    1-2 Rounds
    20m High knees
    20m Butt kicks
    20m Skipping
    +
    2-3 strides
    Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 3k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

  • Back squat Strength

    Back squat 4×5

  • Weighted Pullup 5RM Strength

    As heavy strict 5 rep as possible with full range of motion.

  • 6.4.2026 AMRAP 10 ( EasyWod ) Workout

    AMRAP 10

    6-8-10-12-14..etc Deadlift 70/50kg
    1-2-3-4-5..etc Wallwalks

  • Satujumppa 6.4 Strength

    Power clean + 2 hang power clean
    Rest 1 min
    4 sets @ moderate
    2 sets @ moderately tough
    2 sets @ tough
    Then
    Power clean x 3 tough
    2 min rest
    Power clean x 3 tough +
    2 min rest
    Power clean x 3 tough ++

  • 7.4.2026 Rope Climb ( Strength ) Workout

    Rope climbs

    AMRAP 2

  • Barbell Hour Workout

    3 Bars WOD
    10-9-8-7-6-5-4-3-2-1 of:
    Deadlift
    Back Squat
    Shoulder Press

    Timecap 25 min

    Weights:
    Advanced: 40-50% of max
    Beginners: light, technical weights

    Aim is to go steady pace all the way, without breaking down the sets. Scaling is important.

  • 5 min ergoa, kyykyt, lankutus, vatsa ja hypyt Workout

    5 min ergoa, 10 kyykkyä, 20 vatsalihasta, 1 min lankutus 10 boxihyppyä

  • AF #masu Workout

    AF Deload WEEK 13, Day 1

    CONDITIONING:
    E90sec for 2- 4 rounds (18-36min)

    1) 12-20cal Machine
    2) 2-5 Push-Up to L-Sit (parallettes or boxes)
    3) 12-20cal Machine
    4) 1-3 Rope Climb
    5) 12-20cal Machine
    6) 5-15m Handstand Walk

    Machines with RPE 2-3. Concentrate on your bodyweight
    movements. Execute reps with perfect form. There should be
    rest after bodyweight movements, machines can be done full
    90sec.
    Machines can be substituted with 200m run if wanted.