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

  • Extra #masu Workout

    3x10+10 Lonkankoukistaja
    3x10+10 takareisi/pakara potku taakse kumppari tolppien välissä
    3x10 takareidet w wallball

  • Emom #masu Workout

    EMOM30:

    A) 8 Push up
    B) 12 Bulgarian split squat
    C) 40s plank
    D) 6 Pull ups
    E) 6-8 Butt extension
    F) 40s Dead bug

  • 17.3.2026 Dip & Row, Strength Workout

    Alternate B1 / B2

    B1. Strict ring dip – 4 x 8-12 @ RPE 8 (2 RIR), tempo 2022, rest 1:30 before B2

    B2. KB/DB Seal row – 3 x 8-12 @ RPE 8 (2 RIR), rest 2:00 before B1

  • 17.3.2026 Bench Press + Pull-Ups, Strength Workout

    Alternate A1 / A2

    A1. Bench press, rest 1:30 before A2
    Build to a heavy set of 3 (H3) @ RPE 8/2 RIR (84-88%)
    +
    2-3 x 6 @ 80-85%H3

    A2. Strict ring pull-up – 3-4 x 6-8 @ RPE 8 (2 RIR), rest 2:00 before A1

  • 17.3.2026 Bench Press Strength

    Bench press

    Build to a heavy set of 3 (H3) @ RPE 8/2 RIR (84-88%)
    +
    1-2 x 6 @ 80-85%H3

  • WOD Workout

    10' AMRAP
    12 KB snatch (6/6) @24/16kg
    9 goblet squat
    6 V-up

  • Strength Workout

    superset, 4x
    5/5 dead bug
    5/5 unilateral KB RDL

    deadlift 5-5-5-3-3-3-1-1-1, increasing weight

  • 16.3.2026 EMOM, Strength Workout

    EMOM 16 or 20 (0:40 work / 0:20 rest)

    1) Bar muscle ups
    2) Cross-over single or double-unders
    3) Handstand push-ups*
    4) Rest

    • You can pick the HSPU variation (wall-facing, strict, kipping or any of these to a deficit). Pick one that is challenging and you know you’d need to work on. You can choose a different variation each round as well if wanted.

    Intent. Accumulate EXCELLENT repetitions in each movement, move at a steady pace and don’t push the movements to failure.

    Movement options. You can also choose to drop a movement off if feeling very fatigued.

    Bar muscle-up → Jumping bar muscle-ups → Glide hip snap to the bar drill
    Cross-overs → Double-unders → Single-unders
    HSPU → Standing HSPU variation of choice → Hand-release push-ups

  • 16.3.2026 HS Hold, Strength Workout

    Handstand hold – Accumulate 2:00-4:00 on your hands*

    • Give yourself no more than 10-minutes to accumulate this time

    Movement options.
    Handstand hold → Freestanding → Facing the wall → Facing away from the wall → Box pike HS position (from the drills above) → Plank hold shoulder taps

    Intent. Develop your body awareness, overhead position and control. This will not only translate to HSW but other overhead activities as well.

  • Pn-treeni Workout

    Tekniikkaa

    Raakarive+etukyykky pompulla+rive+työntö
    1+2+1+1
    15-35

    Rive+rive lantiolta+työntö
    1+1+1
    35,40,45,50

    Tempaus lantiolta +tempaus
    15,25,30