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

  • 7.3.2026 Shoulder Press & Pull-Ups Workout

    Alternate B1 / B2

    B1. Strict press, rest 1:00-1:30 before B2
    Build to a heavy set of 4 (H4) @ RPE 8/2 RIR (82-86%)
    +
    2-3 x 4 @ 85-90%H4

    B2. Strict pull-up, rest 2:00 before B1
    Build to a heavy set of 4 (H4) @ RPE 8/2 RIR (82-86%)
    +
    2-3 x 4 @ 85-90%H4

  • Clean + front squat wave Strength

    EMOM 2
    1+3, 1+2, 1+1
    1+3, 1+2, 1+1
    1+3, 1+2, 1+1

  • Omatoimitreeni Workout

    Warm up,10min:
    :30 machine
    5 samson
    5+5 spider
    10 plate deadlift
    10 plate strict press
    10 plate row
    5 plate ground to overhead

    Every 2 min x3 kierrosta:
    1: 15 (low) kb swing + 15 deadlift
    2: 15 ring row + 15 air squat
    3: 15 straight leg + arm overhead plate sit up + 30 r.twist
    4: 15 push up + 15 bent over row @2x db
    5: 8 cal sprint -> vaihtele laitetta kierroksilla! Tarkoitus tehdä nopea ja hapottava suoritus, jotta jää pidempi lepo ennen uutta kierrosta.

    -perinteinen emom treeni, mutta nyt vain suoritetaan aina kaksi liikettä putkeen joka alkava KAKSI MINUUTTINEN, ja loppuaika huilitaan.
    -treenissä suoritat aina kunkin numeron kohdalla olevat liikkeet putkeen, ja vasta sitten huilit lopun kahden minuutin ajasta ennen kun siirryt toiseen liikepariin.
    -tee liikkeet puhtaasti, ja ennemmin aina 5-7 hyvää toistoa, ravistelut-tyylillä (esim renkaat/punnerrus), kuin liian monta huonolla tekniikalla sinne päin.

  • Pull ups #masu Workout

    EMOM5

    Pull-ups

  • B & T #masu Workout

    4x

    10 DB Biceps curl 2x10kg
    10 DB Triceps extension 10kg

  • Power #masu Workout

    5x

    10 DB Bench press 2x16kg
    10 DB Seal row 2x12kg
    20 DB Strict press 2x4kg

  • AF #masu Workout

    AF WEEK 10, Day 1

    ACCESSORY:
    EMOM x6

    1) 30sec Sandbag /D-Ball Hold
    2) 30sec Plank Hold

    RPE 4

  • AF #masu Workout

    AF WEEK 10, Day 1

    CONDITIONING:
    5 rounds:

    30sec Wallball
    30sec Burpee Pull-Up
    60sec rest

    Target: 30sec unbroken wallballs followed with 5+ burpee pull-ups. No rest between movements. Basically 1min ON-1min OFF.

  • AF #masu Strength

    AF WEEK 10, Day 1

    STRENGTH:
    Weighted Pull-Up progression (1/3) 3 rounds:

    3 Weighted Pull-Up @ 80-85% of 3RM
    30sec rest
    2 Weighted Pull-Up
    30sec rest
    1 Weighted Pull-Up
    3min rest

    All rounds with the same loading. We repeat this for 3 weeks. The goal is to add load week by week. Choose a movement model/load you can get all reps with full ROM.

  • AF #masu Strength

    AF WEEK 10, Day 1

    STRENGTH:
    Back Squat Wave (1/3) 3 rounds, with 3-2-1 reps. Rest 2-3min between lifts. No additional rest between rounds. We repeat this for 3 weeks. Do not start too heavy. The last single should be hard, but not max effort.

    Wave 1: 3 reps @ 85% of 3RM (RPE 3-4), 2 reps @ 90%, 1 rep @ 93-95%
    Wave 2: + 2,5-5kg.
    Wave 3 +2.5-5kg

    Example: 3RM is 150kg
    Wave 1: 3@127,5kg, 2@135kg, 1@140kg
    Wave 2: 130kg-137,5kg-142,5kg
    Wave 3: 132,5kg-140kg-145kg