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

  • 11.09.2025 (PM) Workout

    Pyramid Run

    60min Run Performed As:

    3 Rounds:

    • 10min Easy Z2
    • 5min VK
    • 5min @VK +

  • 11.09.2025 (AM) Workout

    Snatch

    A) Build To a Technical Max

    B) E90SEC X9

    1-3:

    4-6:

    7-9:

    Back Squat

    • 3x3 @80-85%
    • 3x1 @90+%

    Metcon

    EMOM 10:

    1: 2 Rope Climb + AMRAP: Cluster @42.5kg
    2: Rest

    -Rest 5min-

    EMOM 10:

    1: 3 Wall Walk + AMRAP: Hang PC @42.5kg
    2: Rest

    Accessories

    A) 3-4x For Quality:

    • 30/30s Copenhagen Plank
    • 15-20 Banded GHD Hip Ext

    *rest 3min between rounds

    B) 3-4x For Quality:

    • 45-60s SB Bearhug Hold
    • 10-15 Slider Hamstring Curl

    *rest 3min between rounds

  • Kati Strength

    Sumo mave
    65 kg

    Penkki
    24 kg

    Preppi
    12 kg

  • Konetraining metcon 100925 Workout

    4 rounds

    5 sandbag to shoulder
    10 T2B
    5 wallwalk
    8 cal ski

    2 min rest between rounds

  • Konetraining strength 2 100925 Strength

    E3MOM

    Back squat
    5-5-4-4

    2 sec pause in bottom

  • AF #masu Workout

    AF WEEK 36, Day 2

    GYMNASTIC CONDITIONING:
    AMRAP 6:

    1 Muscle-Up + 10 DU

    Add one muscle-up and 10 DU to each round

    Target: choose a movement model you can get 5+ rounds. Muscle-ups can be done with rings/bar/jumping.

  • AF #masu Workout

    AF WEEK 36, Day 2

    CONDITIONING
    3/4/5/6min AMRAP, with 1min rest between

    300/250m Ski
    5 Devils Press
    10 TTB
    15 Box over Jump
    20 Pull-Up or C2B
    25 Wallball

    Each amrap starts from the beginning. If you finish, start from the top again.

    Overall RPE 4, high intensity but not all out. Target: each interval with more reps than the previous one.

    Rxd and Masters: 2x15/10kg. Advanced: 2x22,5/15kg.

    Consider this a longer metcon with a little rest involved. Pace you start, not going too hot.

  • ATPF #masu Workout

    ATPF WEEK 35 Day 2

    CONDITIONING:

    10 rounds for time:

    1 Rope Climb
    3 HSPU
    5 High Box Jump (full extension at the top) (75/60cm)

    Overall RPE 4.
    Target: sub 75-90sec rounds.
    Time Cap 18min.

    Challenge yourself with one of the movements. Advanced athletes go with legless rope climbs and/or deficit HSPU/Wall facing HSPUStrict HSPU.

    Scaling: 3 HSPU→ 2 HSPU or 3 Pike Push-Ups Box Jump→ lower box

  • ATPF #masu Workout

    ATPF WEEK 35 Day 2

    CONDITIONING:

    For time:
    11-9-7-5-3 TTB
    50-40-30-20-10 DU

    RPE 3-4, go by feel.
    Target: can you go unbroken?

  • ATPF #masu Workout

    ATPF WEEK 35 Day 2

    STRENGTH:
    2-3 rounds, rest as needed between:

    1) 4-10 Deep Strict Ring Dip
    2) 8-10 KB/DB Seal Row

    RIR 2

    ACCESSORY:
    1-2 sets:

    12-15 Pull-Over (good stretch at the bottom)

    RIR 2-3