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

  • 12.12.2025 Bench Press & Chin-Ups, Strength Workout

    Alternate A1/A2

    A1. Bench press, rest 1:00 before A2
    Build to heavy 4 (H4) @ RPE 8
    +
    3 x 8 @ 80-90%H4

    A2. Strict chin up, rest 2:00 before A1
    Build to heavy 4 (H4) @ RPE 8
    +
    3 x 8 @ 80-90%H4

  • PTG TO 18.12.2025 klo 18 Workout

    LÄMMITTELY
    15min minuuttia
    200 m hiihto/soutu
    20 x lankussa olkapääkosketus
    20-25s. seinällä käsilläseisonta
    20 x dead bug
    20 x AKK pohjepumppailut

    🎄✨VUODEN VIIMEINEN AMRAP 25min✨🎄
    Tiiminä
    60 x maastaveto
    60 x rengassoutu
    60 x vuorikiipeilijä
    40 x wall ball
    60 m farmers walk
    300 m hiihto/soutu

  • WOD Workout

    12' AMRAP
    12 KB snatch (6/6) @20/12kg
    18 air squat
    24 DU

  • 18.12.2025 Workout

    Active Recovery

    Option 1:

    • 60min Easy Z2 Run

    Option 2:

    5-4-3-2-1min

    • C2 Bike
    • Row
    • Ski

    *vähän voi nostaa vauhtia ku minuutit vähenee. VÄHÄN!

  • 18.12.2025 BACK SQUAT Strength

    5@50%, 3@60%, 2@70%, 1@80% - 100+% - find your 1RM of the day! rest btw sets 2-3min - varmistajat sivuilla

  • 18.12.2025 Front Squat, Strength Strength

    Front squat, Rest 3:00 b/t sets

    Build to heavy 2 (H2) @ RPE 8 (86-92%)
    +
    3-4 x 3 @ 85-90%H2

    – Build to a heavy double (H2) with 2 rep in reserve, somewhere around 86-92%
    – Once you’ve hit the H2 set, you have 3-4 back-off sets of 3 reps @ 85-90%H2

  • Pull ups #masu Workout

    E2MOM10

    Pull ups/weighted pull ups

    +max reps

  • Conditioning Workout

    Every 8 mins x 4 sets
    50 double under
    40 air squat
    30 DB Hang snatch alt. @22,5/15kg
    20m DB goblet walking lunges
    10 strict target burpee

    Remaining time is rest!

  • Strict press #masu Strength

    E2MOM6:
    3x5
    Strict press

  • AF #masu Workout

    AF WEEK 50, Day 1

    CONDITIONING:
    EMOM x20 with a single KB (5 rounds)

    1) 10+10 single arm Gorilla Row
    2) 10+10 Front Rack Reverse Lunge
    3) 10+10 Press
    4) 20 Mountain Climber (1 rep: both legs)

    Overall RPE 3, let’s start the week with a little lighter workout. Use a loading you can get all sets unbroken. Sweat a bit and move well.