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

  • Strength Workout

    bande resisted dead bug 3x5/5

    frontsquat 3x3 @rpe8

  • AF #masu Strength

    AF WEEK 12, Day 1

    STRENGTH:
    Back Squat Wave (3/3)
    3 rounds, with 3-2-1 reps. Rest 2-3min between lifts. No additional rest between rounds.

    Target: do more work compared to last week. Last single RIR 0-1.

    Wave 1: 3 reps @ 85% of 3RM (RPE 3-4)
    2 reps @ 90%, 1 rep @ 93-95%
    Wave 2: + 2,5-5kg.
    Wave 3 +2.5-5kg

  • AF #masu Strength

    AF WEEK 12, Day 1

    STRENGTH:
    Weighted Pull-Up progression (3/3)
    3 rounds:

    3 Weighted Pull-Up @ 80-85% of 3RM, 30sec rest
    2 Weighted Pull-Up, 30sec rest
    1 Weighted Pull-Up
    3min rest

    All rounds with the same loading. RIR 0-1

  • FUNCTIONAL Bodybuilding Workout

    Slow and Quality Workout:
    -@green/ purple OR blue Banded

    A, 3 sets:
    -8/8 Banded Bulgarian Split Squat + 10 sec ISO Hold
    -10-12 Banded Kneeling Hip Thrust

    B, 3 sets:
    -8/8 Banded Kickstand RDL + 10 sec ISO Hold
    -10-12 Banded Leg Ext (standing)

    C, 3 sets:
    -8/8 Banded Box Step Up + 10 sec ISO Hold
    -10-15 Banded Hamstring Curls

    D, 3 sets:
    -8/8 Copenhagen Plank with Leg Lift
    -20-30 sec Copenhagen Plank Hold

  • 4 RFT: BMU, KB snatch, rope & KB C&J Workout

    4 rounds for time, pick X:

  • Crosstraining kestävyys - torstai Workout

    LÄMMITTELY
    3 kierrosta:
    2min ergo (vaihtuva)
    5+5 Samsonin venytys
    10 face pull kuminauhalla
    20 kuollut ötökkä
    20 lintukoira

    HARJOITUS (Peruskestävyys, 60-70%/HR max)

    6x4min vaihtuva ergo, 30s lepo/vaihtoaika

    *Harjoituksen tarkoituksena on kehittää peruskestävyyttä tasasykkeisellä harjoituksella. Harjoituksen tavoitteena on pitää syke hallinnassa. Vaihda ergometria lepoajalla.

  • Main site Wednesday 241211 Workout

    For time

    • 6 wall walks
    • 30 alternating single-leg squats

  • 13.3.2026 Snatch, Strength Strength

    Snatch

    8-10 x 1.1 @ 70+%, go every 1:30-2:00

    – 1.1 = 2 singles w/ short (10-15s) rests between them
    – Start @ 70% for first set, then build up from there. Only as heavy as good form allows (these should be quality, not maximal sets)

  • 13.3.2026 Bench press & seal row, Strength Workout

    Alternate

    DB Bench press – 3 x 8-12 @ RPE 8 (2 RIR), rest 1:30 before C2

    Barbell seal row – 3 x 6-8 @ RPE 8 (2 RIR), rest 2:00 before C1

  • MamaWod Workout

    E2mom x3 kierrosta:

    1: 15 kb swing + 15 deadlift
    2: 15 ring row + 15 air squat
    3: 15 straight leg oh sit up + 30 r.twist
    4: 15 push up + 15 bent over row
    5: 10 cal sprint