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

  • Kettlebell Workout

    A)
    Single arm complex – 4 rounds with 90” rest
    6 single arm deadlift
    6 hang clean
    6 front rack lunge
    6 rotational press

    B)
    EMOM 16’
    1: 6/6 dead clean
    2: 10 goblet squat + 10 American swing
    3: 6/6 kickstand deadlift
    4: 5x (pull through + push up )
    @same weight

  • AF #masu Workout

    AF WEEK 10, Day 3

    CONDITIONING 2:
    1min ON- 1min OFF for 3 rounds

    10 Deadlift
    8 Bar over Burpee
    Remaining time max rep DU

    Rxd: 90/70kg.
    Masters: 80/60kg.
    RPE 4-5 when working.

    Target: Hit these intervals hard as well. Can you get 30+ DU each round?

  • 24.4.2026 Warmup Workout

    2 Rounds

    10/side Xiao Pengs
    0:30 hang from a bar w/ ribs locked down (chin up grip)
    1:00/side Front Rack mobility drill
    2 Scapular swimmers (prone position)

  • Assarit Workout

    Bodausta ja tukevia liikkeitä.
    Reenataan heikkouksia

  • Biceps & Triceps #masu Workout

    3rnds

    8 Biceps curl DB 2x10kg
    10 Triceps DB 2x4kg

    3x10 back lateral raises

  • Rowing and GHd Workout

    30 min

  • Kati Strength

    Meni aivan hyvin.

  • 17.3.2026 Hang Power Clean Strength

    Hang power clean

    4 x 3 @ 70+%1RM Power clean, Rest 2:00 between sets

  • PTG TI 17.2.2026 klo 10 & 11 Workout

    LÄMMITTELY
    1min laite / 1min liike
    1. Hiihto / lisko boksilla vuorojaloin
    2. Soutu / mittarimato
    3. Pyörä / selän ojennus seinällä rullalla

    Lantion/coren hallinta
    2 x 30s./20s.
    1. Kopenhagens plank oik.
    2. Kopenhagens plank vas.
    3. Pikku karhussa pallo jalkojen välissä kierto
    4. Lantionnostopito + jalkojen irrotukset
    5. Bird - dog

    AMRAP 10min
    8 x Penkkipunnerrus lantio ylhäällä
    8 x Selän ojennus päinmakuulla
    8 x Pystypunnerrus istuen
    8 + 8 x Dead bug (lp kanssa)

  • 25.07.2026 Workout

    Snatch

    A) E2MOM X5-10

    Set 1: 10 Snatch @25
    Set 2: 8 Snatch @35
    Set 3: 6 Snatch @45
    Set 4: 4 Snatch @55
    Set 5: 2 Snatch @65
    Set 6-10: 1 Snatch Till Days Technical Heavy

    B) Snatch Pull

    • 3x1 @110-120%

    Strength

    E4MOM X3-4 (fiiliksen mukaan rundit)

    • 8/8 Front Foot Elevated Split Squat (Barbell)
    • 10/10 Banded Hamstring Curl

    Metcon

    15min EMOM

    1: 14 Cal Ski
    2: 75 DU
    3: 14 Cal C2 Bike
    4: Max Reps: DB Snatch @50lbs
    5: Rest

    Optional Accessory

    3-4 Rounds For Quality: