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

  • 28.08.2025 (AM or PM) Workout

    Deadlift

    E3MOM X9:

    • Set 1-3: 3 Reps @85%
    • 4-6: 2 Reps @90%
    • 7-9: 1 Rep @95%

    Strength

    A) 3x Superset Of:

    B) 3x Superset Of:

    C) 3x Superset Of:

    • 10-15 DB Lateral delt raises
    • 15/15 Single arm banded cross body tricep extensions

    Core

    4 Rounds:

    • 3-5 Dragon Flag *rest 45s
    • 10 Ab-wheel Rollout (Polviltaan) *rest 45s
    • 20-30 Russian Twist (w/plate) *rest 45s

  • Crosstraining kestävyys - Perjantai Workout

    42 minuutin perus- ja vauhtikestävyysharjoitus

    Lämmittely
    3min hiihto
    3min pyörä
    3min soutu

    Nosta vauhtia joka minuutti.

    Sitten:
    5+5 kyykyssä käden kierrot kohti kattoa
    10 takareisien pumppaus; kämmenet maassa tai nilkoissa

    Harjoitus (Syke 60–75 ja 75–85%/HR max)

    6x6min ergo, 1 min lepo kierrosten välissä

    3min kevyt
    1min keskiraskas-raskas
    2min kevyt

    Harjoitus on pääasiassa peruskestävyysharjoitus, mutta syke tulisi nousta vauhtikestävyysalueelle raskaan minuutin aikana. Vaihda ergometria lepoajalla.

  • 10 min E2MOM: ME Bench press / Pull-up Workout

    10 min E2MOM:
    • Max UB Bench Press BW/75%BW
    • Max UB Strict Pull-up
    Every 2 min for 10 min, perform max unbroken bench press reps followed by max unbroken strict pull-ups, rest in remaining time

  • AF #masu Workout

    AF WEEK 37, Day 1

    STRENGTH (3/3)
    3 rounds, rest as needed between:

    1) 6+6 Reverse Lunge
    2) 6 Weighted Pull-Up

    do not alternate legs, hit all 6 reps and then switch legs.
    RIR 1-2

  • EMOM 12 Workout

    EMOM12:
    1: :40 Dead Hang
    2: :20 Ring Dip Bottom Hold
    3: :40 Sandbag Bearhug Hold 60/40kg
    4: 12 Double DB French Presses (Lying French Press)

  • ATPF #masu Workout

    ATPF WEEK 35 Day 2

    CONDITIONING:

    For time:
    11-9-7-5-3 TTB
    50-40-30-20-10 DU

    RPE 3-4, go by feel.
    Target: can you go unbroken?

  • ATPF #masu Workout

    ATPF WEEK 35 Day 2

    CONDITIONING:

    10 rounds for time:

    1 Rope Climb
    3 HSPU
    5 High Box Jump (full extension at the top) (75/60cm)

    Overall RPE 4.
    Target: sub 75-90sec rounds.
    Time Cap 18min.

    Challenge yourself with one of the movements. Advanced athletes go with legless rope climbs and/or deficit HSPU/Wall facing HSPUStrict HSPU.

    Scaling: 3 HSPU→ 2 HSPU or 3 Pike Push-Ups Box Jump→ lower box

  • Pn-reenit Workout

    Tempaus lantio kakkosia 25kg saakka
    Tempaus pp kakkosia 31kg saakka
    Tempauksia 36kg saakka KYYKKYYN! 🥳
    Taisi yks tai kaks lentää johonkin, muuten onnistunutta.

    Rive pp+rive+työntö 1+1+1
    25,30,35,40,44,45,49

    Etukyykky 3x5
    Lämpät kolmosina 45,55,60
    62,62,62

    Loppujumpassa 21-15-9
    Punnerrus
    Linkkarit
    Superman

    Enkkana 10 punnerrusta putkeen! 🥳

  • Kyykky+bike Workout

    10 rnds
    1,2…10 bs @50kg
    12 cal w-bike

  • 4 x 6/jalka bulgarialainen askelkyykky Strength

    Lepo n. 1-1.30min välissä.