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

  • AF #masu Workout

    AF WEEK 36, Day 2

    CONDITIONING
    3/4/5/6min AMRAP, with 1min rest between

    300/250m Ski
    5 Devils Press
    10 TTB
    15 Box over Jump
    20 Pull-Up or C2B
    25 Wallball

    Each amrap starts from the beginning. If you finish, start from the top again.

    Overall RPE 4, high intensity but not all out. Target: each interval with more reps than the previous one.

    Rxd and Masters: 2x15/10kg. Advanced: 2x22,5/15kg.

    Consider this a longer metcon with a little rest involved. Pace you start, not going too hot.

  • MamaWod Workout

    1)
    E2:00 x6, vuorotellen A/B:
    A: 8+8 db row + 4 push ups
    B: 12 back squat

    2) 15min:
    8-10-12-14… cal machine
    15 abmat sit ups/ 12 db plank pass through
    5 ring row
    5 burpee

  • Back Squat 3-3-3+ Strength

    Week 2 of 8 of this cycle.
    Strength
    Back Squat
    • 3 reps at 60% of 1RM
    • 3 reps at 70% of 1RM
    • 3+ reps at 80% of 1RM

  • 17.06.2025 (AM) Workout

    Push & Pull

    A) Strict Press

    A1: Build up to days heavy 3RM

    A2: 2x8 @85% from 3RM

    B) Strict Pull Up

    B1: Build up to days heavy 5RM

    B2: 2x6 @90% from 5RM

    Strength EMOM

    EMOM 20:

    1: 10-15 Ring Push Up
    2: 8-10 SB Clean
    3: 10-15 Ring Row (legs elevated)
    4: 10-12 SB Squat
    5: Easy Bike

    Accessories

    A) 3-4 Rounds For Quality:

    • 15-20 GHD Banded Hip Ext.
    • 45/45s Copenhagen Plank

    B) 3-4x For Quality:

  • PTG TI 2.9.2025 klo 10 Workout

    LÄMMITTELY
    60s./liike
    - Pallolla jalkapohjan rullaus
    - AKK - polvet maahan
    - Ylivienti vk
    - Mittarimato paikallaan + käden avaus
    - Vk avustettu pannukakku venytys
    - 90/90 kurotus eteen ja soutu taakse vk
    - Soutu istuen vk

    AKTIVAATIO & HALLINTA
    2 kierrosta - 40s./15s.
    1. Lantionnostopito seinällä - jalkojen irrotus
    2. Lankku seinällä - polvien vienti maahan
    3. Toispolviseisonnassa lonkan pyöräytykset

    2 kierrosta - 40s./15s.
    1. Yhden käden lapapunnerrus
    2. Lankussa käden ojennus
    3. Tarjoilijakävely

    VOIMA
    3 x 8 takakyykky
    3 x 8 punnerrus
    3 x 8 tuettu kulmasoutu

  • Strength Workout

    dead bug w. SMR hold 3x8/8

    hip airplane 3x5/5

    deadlift 3x3 @rpe 8

  • WOD Workout

    9' AMRAP
    12 alt. DB snatch @22.5/15kg
    9 box jump
    6 ttb

  • Snatch Strength

    4 sets:
    2 Snatches @75%
    - 2min Rest btw sets

  • Kohta Karkeloihin -pariwodi Workout

    4 Rope
    10 Syncro Box Jump
    15 KPU
    20 Syncro goblet squat 16/24kg KB
    15 KPU
    10 Syncro Box Jump
    4 Rope

  • 12.8.25 Workout

    Skill

    Emomx10-15
    1) skill of your choice
    2) rest
    (3) rest)

    Minuutin verran valitsemaasi skill- liikettä, fiiliksen mukaan joko 1 tai 2min huilia