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

  • Pe 10.10.2025 perus: maastaveto Strength

    Maastaveto 4x4x77,5%

    Etukyykky 5x5x50%
    -etukyykyn maksimista
    -3s stoppi

    KohautusVedot (PowerPulls) 5-8x5
    -nousevat kuormat
    -niin raskaasti kuin ote antaa (myötäote)

  • 18.7.25 Workout

    SKILL

    10-20min skill of your choice

    tee tää ennen laitetreeniä

  • 19.6.2025 Midline ( Strength ) Workout

    Midline strength complex – 2 to 3 rounds

    0:10 Hollow hold
    Full roll (to the left) to hollow hold
    0:05 Hollow hold
    10 V-up snaps
    0:05 Hollow hold
    Full roll (to the right) to hollow hold
    0:10 Hollow hold

    – Rest as needed between rounds –

  • 18.7.25 Workout

    For time

    3000m bike
    1500m row
    750m ski

    2000m bike
    1000m row
    500m ski

    1000m bike
    500m row
    250m ski

    • mieti et temmon lisäystä jokaiseen kierrokseen

  • 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.

  • Juoksu 4,5 km Workout

    For time:
    Run 4,5 km

  • Deadlift 3-3-3 Strength

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

  • KAHVAKUULA RUUVIKATU Workout

    AMRAP30

    • Yhden käden heiluri x 30 (15 per käsi)
    • Salkkupito farmari 40m (20 per käsi)
    • Rive x 30 (15 per käsi)
    • Räkkipito kävely 40m (20 per käsi)
    • Tempaus x 30 (15 per käsi)
    • Yläräkkipito kävely 40m (20 per käsi)
    • Kyykky + hyppy yhdistelmä x 30

  • Ring Muscle Up Skill Workout

    5 sets:
    5 Hip Thrust to Catch
    - Rest as needed btw sets

    • Measure the top of the rings to the top of your hip. Lie flat on the floor, shoot your hips up to the rings and catch (with your feet on the ground) in the bottom of the dip.

  • 18.06.2025 Workout

    Snatch

    A) From Blocks (Below knee)
    E2MOM X4 (Start @65%)

    B) From Blocks (Below knee)
    E90SEC X4

    C) From Blocks (Below knee)
    EMOM X4-6
    - 1 PS

    D) Snatch Pull

    • 3x1 @110-120% (1s pause below knee) *rest 2-3min

    Back Squat

    A) Build Up To Days Technical Heavy 4RM

    B) 2x4 @85-90% From 4RM

    *rest 3min between

    pikku snäkki tähän väliin

    Metcon

    10min C2 Bike (PK)
    Into,

    6 Rounds:

    Into,

    10min C2 Bike (PK)
    Into,

    6 Rounds:

    KB’s @16kg