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

  • Treeni 4 (perjantai) Workout

    Warm Up
    Band Pulls + Banded Hip Activation

    Metcon/Accessory work (60 minutes) at 55-65% effort
    2 sets
    4 min bike erg + 5/5 step ups@60/75cm + 10/10 db row @15/22.5kg
    2 sets
    4 min bike erg + 5/5 single leg crossbody rdl @10/15kg db + 10/10 db half kneeling arnold press @10/15kg
    2 sets
    4 min bike erg + 10 cossack squat + 10/10 windmill @5/7.5kg
    2 sets
    4 min bike erg + 5/5m quadtruped walk + 30 russian twists @5/10kg
    Voit halutessasi ottaa hiihdon tähän mukaan. Eli bike ergiä silloin 16 min total ja 16 min ski total.

  • 10.06.2026 Workout

    Bench Press

    E3MOM X5

    *reps 1-3 with 1s pause @bottom
    *reps 4-5 normal
    *RIR 1

    Hspu

    E75SEC X4

    • ”X” Strict Hspu

    Into,

    EMOM X4

    • ”X” k.Hspu

    *strictit 0-1 RIR
    *kipit sama määrä aina, mut haastava

    Metcon

    Strength EMOM 20:

    1: 45s Ski (VK)
    2: 10-15 Sumo DL High Pull @35kg
    3: 5+5 DB Push Press @heavy (esim. 22.5kg-27.5kg)
    4: 8-10 Strict Pull Up
    5: Rest

    **Succes

    3-4 Rounds For Quality:

    • 10-15 Banded Face Pull
    • 10-15 DB Pullover
    • 10-15 Lu Raise

  • 20.2.2026 Overhead Squat, Strength Workout

    Overhead squat

    4 x 3-5 @ 85+%1RM snatch (3 RIR), Rest 3:00 between sets

  • WOD Workout

    10'AMRAP
    1-2-3...etc wall walk
    3-6-9...etc KB swing @20/12kg

  • AF #masu Workout

    AF WEEK 48, Day 2

    CONDITIONING
    E2MOM for 4 rounds (32min total)

    A: Bike with RPE 2-3
    B: AMRAP of Cindy or Nate with RPE 3-4
    C: Bike with RPE 2-3
    D: AMRAP of: 30 DU, 5 Power Clean

    Overall RPE 3-4. Target: B&D: 2+ rounds.

    Bike with RPE 2-3 to pace your heart rate. Focus on going hard
    on B&D.

    Rxd: 60/40kg
    Masters: 50/35kg
    Advanced: 70/50kg

    One round of Cindy is: 5 Pull-Up + 10 Push-Up +15 Air Squat
    One round of Nate is: 2 Ring MU + 4 HSPU + 8 KBS (32/24kg

    Tailoring Options:
    Decrease loading
    Use a rep scheme of 4-8-12 or 3-6-9 with Cindy
    Nate: Ring MU→ Bar MU

  • Jerk Strength

    2x2x44
    2x2x51
    2x2x58
    2x1x62

  • Cardio emom #masu Workout

    EMOM20:

    1) 15/12 Bike erg
    2) 12 Box step up

  • Strength Workout

    half kneeling KB bottom up press 3x5/5

    hollow body + superman hold TABATA

    deadlift 5x3, increasing weight, last set is rpe 7, 2'rest

  • 6.2.2026 3-4 rounds, Strength Workout

    3-4 Rounds @ 1-2 RIR

    8-12/side GHD biceps curls
    8-12 Swede crushers
    10-15 Seated DB lateral raises

  • AF #masu Workout

    AF WEEK 47, Day 2

    CONDITIONING
    E90sec for 3 rounds (27min)

    1) 12-20cal Machine
    2) 2-5 Push-Up to L-Sit (parallettes or use KB handles)
    3) 12-20cal Machine
    4) 1-3 Rope Climb
    5) 12-20cal Machine
    6) 5-15m Handstand Walk

    Overall RPE 3, mostly in your comfort zone.
    Machines with RPE 2-3. Concentrate on your bodyweight
    movements. Execute reps with perfect form. There should be rest
    after bodyweight movements, machines can be done full 90sec.
    Scaling:
    Decrease rep scheme
    HSW→ 2-4 Wall Walk