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

  • FUNCTIONAL Bodybuilding Workout

    Slow and Quality Workout:
    -@green/ purple OR blue Banded

    A, 3 sets:
    -8/8 Banded Bulgarian Split Squat + 10 sec ISO Hold
    -10-12 Banded Kneeling Hip Thrust

    B, 3 sets:
    -8/8 Banded Kickstand RDL + 10 sec ISO Hold
    -10-12 Banded Leg Ext (standing)

    C, 3 sets:
    -8/8 Banded Box Step Up + 10 sec ISO Hold
    -10-15 Banded Hamstring Curls

    D, 3 sets:
    -8/8 Copenhagen Plank with Leg Lift
    -20-30 sec Copenhagen Plank Hold

  • 05.08.2025 Workout

    Snatch

    A) Build up to days heavy:

    B) 4x1min On/1min Off:

    1st round: 45kg
    2nd: 50kg
    3rd: 55kg
    4th: 60kg

    Back Squat

    • 5x2 *rest 3min between sets

    Metcon

    2-2-2-3min on/1:30 Off:

    • 4 Wall Walk
    • 15m DB farmers Lunge (2x35lbs)
    • AMRAP: BBJO

    Workout stops when 50 BBJO reps done, or last interval ends.

    Accessories

    A) 3-4x For Quality:

    • 8/8 Front Foot Elevated Drop Lunge (2x DB farmer)
    • 10-15 Slider Hamstring Curl

    B) 3-4x For Quality:

    • 10/10 DB Bent Over Row
    • 10-15 DB Seated Lateral Raise**

  • 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

  • Paritreeni Workout

    20min amrap

    1 Person
    row
    2 Person
    6 chest to bar
    8 front squats @50kg
    10 db push press @2.22.5/15kg

    Eli toinen soutaa koko ajan, soutaja vaihtuu kun toinen on saanut kierroksen tehtyä

  • Endurance WOD Workout

    Every 10 min x 4 sets:
    20 walking lunges
    10+10 single DB push presses 35/25 lb
    30 sit ups
    40/30 cal row or ski or 50/40 cal bike

    8 min time cap per set.

  • Konetraining strength 1 100925 Strength

    Power snatch

    4x4 reps @65-70%
    3x3 reps @70-75%
    1x2 reps
    4x1 reps @75-80%

  • Muscle & Power, AV2 Strength

    Weighted box step 4x8 reps

  • 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

  • PTG 7.8.25 Workout

    LÄMMITTELY
    Availut - 1 kierros / 60s.
    1. Selinmakuulla lonkan kierrot puolelta toiselle
    2. T-kierto selinmakuulla
    3. Kylkimakuulla käden avaus
    4. Kylkimakuulla käden pyöräytys
    5. Rullan kanssa rintarangan avaus
    6. Cat - Cow
    7. AKK - kobra

    Aktivoinnit 2 kierrosta / 60s.
    1. Syvien aktivointi —> dead bug
    2. Lantionnosto rullaten / vuorojaloin
    3. Käsien nosto t-asennossa päinmakuulla
    4. LLA - jarruttava punnerrus

    VOIMA
    4 x 8-10 takakyykky

    SYKE
    2 kierrosta - työ 45s./lepo 20s.
    Piste 1
    Wall ball
    Piste 2
    Landmine twist
    Piste 3
    Hiihto

  • WL + Barbell cycling Workout

    power clean + halted split jerk practice

    8' AMRAP 1 wall walk
    2 power clean
    3 push jerk
    Add +1 rep in every round