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

  • SKILL RUUVIKATU Workout

    Bar muscle-up

  • STRENGTH CLASS Workout

    Week 4
    1. Back Squat
    1x5 @75%

    1x5 @80%
    3x5 @83%

    A) 4x6 ring pull up (weighted/ weighted neg./ 4x12 heavy ring row) @rpe8
    B) 4x6 strict hspu (def./suf. hspu, box hspu, pike push up) @rpe7-8

    1. 3 rounds of A) 8-8x Bulgarian split squat (use 1 dumbbell) @rpe8 B) 12 banded hamstring curls C) 12 KB pull through @mid-heavy

  • 25042025 Workout

    Emom 36

    Wall ball
    Bench press
    Db biceps curls
    Kb swing
    Dbl db box step ups
    Plank hold

    Work 30-40s

  • Kati Workout

    5.56 min.
    Mave 45 kg
    Husku boksilta lattiaan

  • Front squat 5,4,3,2,1 Strength

    Nousevat painot

  • AF #masu Workout

    AF Deload WEEK 13, Day 1

    CONDITIONING:
    E90sec for 2- 4 rounds (18-36min)

    1) 12-20cal Machine
    2) 2-5 Push-Up to L-Sit (parallettes or boxes)
    3) 12-20cal Machine
    4) 1-3 Rope Climb
    5) 12-20cal Machine
    6) 5-15m Handstand Walk

    Machines with RPE 2-3. Concentrate on your bodyweight
    movements. Execute reps with perfect form. There should be
    rest after bodyweight movements, machines can be done full
    90sec.
    Machines can be substituted with 200m run if wanted.

  • AF #masu Workout

    AF Deload WEEK 13, Day 3

    Finisher:
    10-1 with a pair of light DB

    Biceps Curl
    Skull Crusher
    Lateral Raise

    Target: big sets with a huge pump!

  • OPTIONAL ACCESSORY Workout

    EMOM x 10

    1) 30-50 DU
    2) 5-10 ttb

  • AF #masu Workout

    AF Deload WEEK 13, Day 1

    ACCESSORY:
    EMOM x12

    1) 10m + 10m single arm KB Overhead Carry
    2) 20m Sandbag Carry
    3) 20m Farmers Carry

    Use what you got! Choose a loading you can get all the
    distances unbroken.
    Overall RPE 3-4.

  • AF #masu Workout

    AF Deload WEEK 13, Day 2

    BODYBUILDING:
    E2MOM supersets for 3 rounds:

    1) 10+10 Reverse Lunge (not alternating legs) + 10-15 Goblet
    Cyclist Squat
    2) 10 DB Bench Press + 10 Push-Up
    3) 10+10 Gorilla Row + 10 Ring Row

    Overall RPE 4.
    Target: Choose your loadings to get 10 reps in the first
    movement and also 10+ reps in the second movement. Jump
    right to the next movement, these are superset.
    Feel the Burn!