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

  • Double AMRAP Workout

    2 x 10min amrap

    A)
    40m sled push
    80m farmers walk

    Rest 3 min

    B)
    250m row
    8 burpee over rower

    R5JC

  • Assault bike Workout

    Assault bike 55min

  • Benchmark ”Racing Linda” Modified (ADVANCED) Workout

    10-9-8-7-6-5-4-3-2-1
    - Deadlift
    - DB Floor Press
    - Squat clean
    12/10 Cal Row Each Round

  • 14.11.2025 HS Prep. Workout

    HSW Skill Circuit – 2 to 3 rounds

    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
    0:20-0:30 Wall-facing flutters
    1, ½ or ¼ rotation (each way) of Box pike handstand steps
    5 (each way) Sideways handstand walk (Advanced OR Easier variation)

  • Emom 30 tai 6 kierrosta Workout

    Wall walk 2
    Cycler squat 15, hitaasti
    Farmers carry 20m 24kgx2
    Core 8+8
    Pyörä

    Lämpö:
    6-8 Up down
    8-12 wall ball
    Core pallolla 8-12 toistoo esim situp tai lankusta pallon vieritys
    4-6 WB +kyykky välissä

    Yläpellin mobbailut
    Perfect stretch tms.

  • AF #masu Workout

    AF WEEK 38, Day 3

    ACCESSORY:
    2-3 rounds, go by feel:

    1) 8+8 Heel Elevated Split Squat (load anyhow)
    2) 10-15 Lateral Raise or Lu Raise

    RIR 3

  • 22.9.2023 Bell Workout

    3 RFT:

    21 Deadlift
    15 Pull-Ups
    9 Front Squat

    Barbell 85/60kg

    TC 15

    • It may seem silly, but we should think about breaking up the deadlifts early to save our energy for the pull-ups and front squats. A quick break can go a Long way for grip and our back. Lets aim for 2-3 sets.

    • Aim to complete the pull-ups in 1-3 sets.

    • If we can squeeze out unbroken sets of front squats, that will be bigger separator in this workout.

  • 10.3.2026 Dip & Row, Strength Workout

    Alternate B1/B2

    B1. Strict ring dip – 3-4 x 6-8 @ RPE 8 (2 RIR), rest 1:00 before B2

    B2. Inverted row – 3-4 x 8-12 @ RPE 8 (2 RIR), tempo 2022, rest 2:00 before B1

  • 11.12.24 Workout

    5 rounds:

    2min moderate row
    1min hard row

    2min moderate bike
    1min hard bike

    • rest 2min between rounds

    • eli soudusta suoraan pyörälle ja sitten vasta tauko kun kierros tehty eli soutu ja pyörä molemmat

    • moderate saa olla ihan reipasta vauhtia, hard saa olla sit viel napsu lisää mut ei ihan all out

  • Viikko 42 Workout

    Toinen viikko, samankaltainen rakenne. Ykköstreenissä otetaan samalla 3sek alalaskussa kyykky/penkki mutta pysäytys pois tällä viikolla , isommat raudat käy tangossa. Leuanveto ote vaihdetaan vastaotteesseen ja push pressit + mavet normityylillä tällä viikolla. Viikolla 43 kevennellään hiukan ja sit uus tiukka 2 viikkonen.