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

  • 2.8.2026 5 rounds for time: Workout

    6 push press

    5 toes to bars

    2 wallwalks

    30 du's

    TC 15

  • Main site Friday 251226 Workout

    For time

    • 20-calorie row
    • 20 wall-ball shots
    • 20 pull-ups

    Post rounds and reps to the comments.

  • AF #masu Workout

    AF WEEK 8, Day 2

    CONDITIONING:
    AMRAP 15

    20/17cal Row
    5 Devils Press (2xDB)
    50 DU

    Overall RPE 4-5.
    Target: 4+ rounds. Sustainable row. Unbroken DP and DU.
    Scaling: Decrease loading, 50 DU→ 35 DU

  • AF 2026 #masu Workout

    AF WEEK 33, Day 3

    CONDITIONING.
    5 RFT:

    30/24cal Echo
    7 Back Squat

    10 DB Bench Press

    RPE 4.
    Target: sub 22. Time Cap 26.
    Rxd: 2x22,5/15kg and 60% of 3RM. Masters: 2x17,5/12,5kg
    and 50% of 3RM. Advanced: 2x30/22,5kg and 70% of 3RM

  • STRENGTH CLASS Workout

    Week1
    A) Strict Press 1RM Test
    - Build to a heavy single in 8 sets
    5-3-3-2-2-1-1-1
    - Technical 1RM, do not go to failure

    B) Upper body accessory
    3x
    6/6 Half Kneeling Tempo SA DB Strict Press
    (31X1 tempo)
    10/10 SA Banded Face Pull+ ext rot.

    C) Single leg work
    3 sets
    6/6 Single KB Tempo B-Stance RDL (31X1 tempo)
    6/6 Front Rack Tempo Split squat (31X1 tempo)

  • Crosstraining kestävyys - Sunnuntai Workout

    24 minuutin perus- ja vauhtikestävyysharjoitus

    Lämmittely 12min
    2min ergo
    5+5 boksille nousu
    10 "plate hop" eli hyppelyt levypainon päälle
    15 kahvakuulaheilautus pään päälle

    Harjoitus (Syke 60–75%/HR max ja 75–85%/HR max)
    6x4min, 1min lepo
    A) ergo
    B) 5 boksihyppy, 10 kahvakuulaheilautus, 20 DU/SU

    Harjoituksessa vuorottelevat ergometrilla tehtävä osio ja AMRAP-osio. Tee ergo-osio kevyemmin ja palauttavammin, kun taas AMRAP-osiossa syke saa nousta.

  • DB bodybuilding #masu Workout

    3rnd

    10 Back lateral raises
    10 Shoulder lateral raises
    10 Front lateral raises

  • 21-15-9: Power Snatch / HSPU Workout

    21-15-9 reps for time:
    • Power Snatch *
    • Handstand Push-ups
    *Round of 21: 95/65#
    *Round of 15: 115/75#
    *Round of 9: 135/85#
    Goal: 9 min.

  • La 20.9.2025 perus: penkki2 Strength

    Pystypunnerrus 5x5x70%
    -pystärin maksimista

    Vipunostot taakse 3x20

    Dippi x 3 x amrap
    -optimi toistoalue 8-15

    Rannekääntö tangolla 4x15

  • AF 2026 #masu Workout

    AF WEEK 21, Day 1

    CONDITIONING:
    3 RFT:

    1000/800m Bike
    10 OHS

    RPE 4.
    Target: sub 9min. Unbroken OHS. Intensity is made with the bike in this workout.

    Rxd: 40/30kg. Masters: 35/25kg. Advanced: 50/35kg