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

  • 28.10.2025 Workout

    Push And Pull Waves

    Wave #1:

    Push Press: 8-6-4

    Weighted Pull Up: 2-4-6

    *rest 30s between movements + 2-3min between rounds
    *Max reps in last set of ring rows

    Wave #2:

    Push Press: 6-4-2

    Weighted Pull Up: 6-8-10

    *rest 30s between movements + 2-3min between rounds
    *Max reps in last set of ring rows

    Metcon

    6x3min On/1min Off:

    • 20cal BikeErg
    • 8 Burpee 2 Target
    • 10 T2B / 10 Kipping Pull Up

    *vuorokierroksin T2B ja Pull Up
    *jatka aina samasta kohasta mihin jäit levon jälkeen

    Accessories

    4 Rounds For Quality:

  • Push Up & Air Squat Ladder Workout

    Emom ad infinitum
    1 + 1
    2 + 2
    Etc until can’t do them in one minute

  • Deadlift pause Strength

    Mave pysäytyksellä polviin. Ykkösinä jokainen maasta nousevilla painoilla.
    3/3/2/2/2/2

  • Voima1 Strength

    Voima: askelkyykky
    +
    Tb 25x, soutu 22kcal, leuat 30x, soutu 22kcal, tb 25x, soutu 22kcal

  • Deadlift 3-3-3 Strength

    Deadlifts
    • 3 reps at 70% of 3RM
    • 3 reps at 80% of 3RM
    • 3 reps at 90% of 3RM

  • Juoksu 4,5 km Workout

    For time:
    Run 4,5 km

  • AF #masu Workout

    AF WEEK 37, Bomus workout, Engine

    CONDITIONING:
    3min ON-1min OFF for 4 rounds:
    30/24cal Ski
    15 RKBS
    → max rep box over jump

    Score: box over jumps

    RPE 4 when working Rxd & Masters: 24/16kg. Advanced: 32/16kg

    Ski sub 2min, you should have 30+ sec to hit the box overs each round.

  • Kylähullun Chillailu Workout

    4 Rounds
    750m Row
    25m Sledge push (90kg + Sled)
    10 Strict press @40kg

    4 Rounds
    750m Ski erg
    25m Sandbag Lunges @22.5kg
    15 Clean (hang) @40kg

    4 Rounds
    25cal Air bike
    12 Pull up
    10 Burpees

  • Viikko 44 Workout

    Heti alkajaiksi napataan terävät tempaukset jonka perään 1rm back squat. Sit jatketaan hommia tiistaina jerkkien herättelyillä, jota seuraa kepeämpää penaa.
    Loppuviikosta luvassa mm. modified fran tai Fran.

  • AF #masu Workout

    AF WEEK 11, Day 3

    CONDITIONING 1:
    2 rounds, with 3min rest between For reps:

    A1: 20sec Power Clean + 20sec Pull-Up
    60sec rest
    A2 20sec STOH + 20sec C2B
    60sec rest
    A3: 20sec C&J + 20sec Bar MU
    3min rest

    RPE 4-5 when working. Rxd: 60/40kg. Masters: 50/35kg
    Target: Goal is to work the entire 20sec interval. Do touch and go reps with the barbell, unbroken or in big sets. In these short intervals, there is no time to rest on your knees! Choose the pulling movement, you can go unbroken or with big sets. Only two rounds, hit these sets HARD!