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

  • WL + Barbell cycling Workout

    squat clean + press + push press practice

    6' AMRAP
    1 bear complex
    10 wall ball

  • Crosstraining kestävyys - Perjantai Workout

    36 minuutin peruskestävyysharjoitus

    Lämmittely, 12min AMRAP

    45s ergo (vaihtuva)
    5+5 yhden käden pystypunnerrus käsipainolla
    5–10 istumaannousu
    5–10 rengassoutu
    10 ilmakyykky

    Harjoitus, 36min EMOM (Syke 60–75%/HR max)

    1. pyörä
    2. 5–10 rengassoutu sekä 5–10 istumaannousu
    3. hiihto
    4. 5–10 ilmakyykky sekä 5–10 vauhtipunnerrus
    5. soutu
    6. lepo

    Suorita jokaista liikettä ja ergoa noin 45-50sek, jotta ehdit siirtyä seuraavaan. Ergoissa tavoittele tasaista rauhallista tahtia, ilman sen kummempia kalori- tai metritavoitteita.

    Kohdissa 2 ja 4 voit valita, teetkö liikeparia koko minuutin (valitse tällöin matalampi toistomäärä) vai kerran läpi (korkeampi toistomäärä).

  • C2Bike 30min Workout

    Max meters

  • 8.8.2025 2-3 Rounds ( Strength ) Workout

    Horizontal straight & bent arm strength complex – 2-3 Rounds

    5 Scapular push-ups
    5 Planche lean slides
    5 Planche push-ups
    5 Battle rammers
    5 Pike compression slides

    – Rest as needed between rounds –

  • 08.08.2025 (AM or PM) Workout

    Jerk

    A) E90SEC (as warmup) (build up to starting weight for part B)

    B) E90SEC X5 (not super heavy, focus on catch position)

    C) E2MOM Till days heavy

    Push & Pull

    EMOM 16:

    1-2: 10/8/6/4 Bench Press (increase weight each round)
    3: 1 Legless RC + 2 RC
    4: 45s Row (PK+)

    *ei korkeita sykkeitä, keskity enemmän laatuun

    Metcon

    A) 4xE3MOM

    • 5 Devils press (2x35lbs)
    • 30 DU
    • 10m HSW (5+5m)

    -Rest 5min-

    B) 4xE3MOM

    • 4 Wall Walk
    • 15 T2B
    • 5-8 bMU

  • 08.08.2025 (AM or PM) Workout

    5k RUN

    *VK vauhti, pitää tuntuu pahalta mutta semmonen, että pystyis jatkaa vielä 1-2km

  • Strength Workout

    superset 4x
    5/5 dead bug
    8 banded glute bridge

    deadlift 3x5 @rpe 8, 2' rest

  • NG prep #masu Workout

    Team of 2 FT:

    Buy in 1000m Row

    6 Rope climb
    20 DB snatch
    20 T2B
    20 BOB
    20 GTOH 35kg
    20 BOB
    20 T2B
    20 DB Snatch
    6 Rope climb

    Cash out 2000m Bike

  • ATPF #masu Workout

    ATPF WEEK 32 Day 2

    GYMNASTIC CONDITIONING/STRENGTH (1/3)
    Max set HSPU

    Rest as needed and then E2MOM x5: 70-75% of max reps with unbroken sets. If not able to get unbroken, continue by breaking the sets and resting as little as possible.

    Target: 5+ reps with max set. Choose a movement model that fits your fitness level .
    Wall Facing HSPU→ Strict HSPU→ Kipping HSPU→ Pike-Push-Up→ Push-Up

  • ATPF #masu Workout

    ATPF WEEK 32 Day 2

    CONDITIONING
    For time:

    3k Run
    30 Burpee Pull-Up
    2k Run
    20 Burpee Pull-Up
    1k Run
    10 Burpee Pul-Up

    RPE 4-5.
    Target: sub 37min. Time cap 60min.

    This is our longest metcon of the week. Push the pace with the runs and be consistent with your burpee pull-ups. Strong finish in the last run.

    Tailoring Options:
    Run: go for 2k-1,5k-1k
    Burpee Pull-Up→ Low bar burpee pull-up