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

  • WOD Workout

    7' AMRAP
    3 dbl KB swing @2x20/12 kg
    3 dbl KB clean
    3 dbl KB squat
    3 pull up

  • Strength Workout

    4 rnds for quality
    3/3 aligator roll
    5/5 hip airplane
    8 banded lat pull down

    10' EMOM
    1: 3 deadlift @ rpe 8
    2: 1-2 slow eccentric pull up

  • AF #masu Workout

    AF Deload WEEK 13, Day 3

    CONDITIONING:
    AMRAP 20

    15/12cal Row
    50 DU
    20 Air Squat

    Overall RPE 3-4, go by feel. Unbroken sets with a little rest
    between movements. Sustainable row.
    Target: 8+ rounds.

  • AF #masu Workout

    AF Deload WEEK 13, Day 3

    Finisher:
    10-1 with a pair of light DB

    Biceps Curl
    Skull Crusher
    Lateral Raise

    Target: big sets with a huge pump!

  • Lake Tahoe (Strength vk13) Workout

    Zone 1:
    -Sled Drag YGIG

    Zone 2:
    -BB Front Rack Reverse Lunge x 10
    -Easy run /walk (incline 4-5%) 200m

    Zone 3:
    -Heavy FC 15m
    -DB Reverse Forearm Curl x 10

    Zone 4:
    -Heavy WB till failure (min 50, max 100)

    Zone 5:
    -Banded Clam Shell x 5
    -Banded Single Leg Hip Bridge x 5
    -C-Crunch x 5

    Zone 6:
    -Box jump x 5
    -Box Pushup x 5
    -Heavy Ski 250m

    -1 round
    -6,5min work / 45s rest
    -4 athletes per zone

  • MamaWod Workout

    1) E3:00 x4:
    12 sumo maastaveto @hevi kuula(t)
    6 tiukka leuka/matala rengas/tanko räkissä

    2) emom12:
    1: :40s reipas laite
    2: 12 farmarimave @2x kuulat
    3: 12 kulmasoutu @2x kässärit
    4: 12 linkkari

  • tt 24.3.2026 Workout

    Lämmittely, 3 kierrosta
    10x rive+työntö (kk 5/käsi)
    10x X-hyppy
    10x vatsat
    10x swing
    10x goblet kyykky

    Treeni, minuutti/liike, 5 kierrosta
    1.punnerrus + olan taputus
    2.mountainclimber
    3.rive+työntä, 2xkk
    4.mave
    5.kyykkypito tai askelkyykky kierrolla
    6.rengassoutu
    7.kelkka tai soutu
    8.lepo

    Loppu tabata, 8x 20/10
    Venäläiset vatsat
    Puoli linkkari

  • 23.03.2026 (PM) Workout

    C2 Bike

    WU:

    • 10-15min Easy Z2 Into,

    4 Rounds Of:

    • 8min @80-85% of FTP Test
    • 4min Easy Recovery

  • Kati Workout

    5.56 min.
    Mave 45 kg
    Husku boksilta lattiaan

  • 23.03.2026 (AM) Workout

    Power Clean

    A) Build Up Tp Days Heavy

    B) E3MOM X4-5

    *Find Days Heavy

    Push Press

    • 2x5 @75%+
    • 3x2 @85+

    *Vitosissa vähän enemmä ku viime vko
    *Rest 2-3min Between

    Back Squat

    • 4x5

    *1s Pause @bottom
    *Rest 3min Between

    Accessories

    3-4 Rounds For Quality:

    • 10 Legs Raised Ring Row (1s hold)
    • 10-15 One Arm Band Lat. Raise
    • 10/10 DB Z-Press