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

  • AF #masu Workout

    AF WEEK 12, Bonus workout, Engine

    CONDITIONING
    5 RFT:

    1000m Bike
    400m Run (airrunner)

    Overall RPE 4. Target: increase pace with the running round by round.
    Can you go sub 18

  • Rinnalleveto raaka 3x5 Strength

    Lämmittelysarjojen jälkeen raaka rinnalleveto 3x 5 toistoa.

  • Painonnostoleiri Workout

    Speedsters coaching - painonnostoleiri - Vihti - päivä 1

  • Run 8 Workout

    8km

    3km at a comfortable pace
    2km at 5:20/km
    2km at 5:05/km
    1km at 4:50/km

  • Core #masu Workout

    Core
    3rnds

    10+10 Deadbug

  • 3.3.2026 Back Squat Strength

    4x3@75%, 3x2@85-90%

    Go every 2:30

  • Kevyt viikko - extra Workout

    "piiitkä metcon" ELI pk. Ergo tai ulkoilu
    60min + ulkoilu/lenkkeily
    Kävely alkuun, sitten esim 20 min kohdalla 20 min kevyttä juoksua.

  • 14.02.2026 Workout

    Gymnastics

    A) 10-15min HSW Piruette/Ramp Practice

    B) EMOM 10:

    *Vaihda kippiin jos kuolee iha täysin
    *jätä 30s ainaki lepoaikaa

    Metcon

    1 Round For Time:

    -10min Easy Z2 Bike-
    Into,

    2 Rounds For Time:

    • 10 SB Clean
    • 20 Burpee Over Rower

    • 25 Cal Row

    • 5-10 Easy Recovery Bike-

    Bodybuilding

    A) 3-4x For Quality:

    • 10-15/arm DB Hammer Curl
    • 10-15 DB Skull Crusher

    B) 3-4x For Quality:

    • 15-20 Sumo DL Banded High Pull
    • 15-20 Banded Pull Apart

  • Clean complex Strength

    Squat clean + low hang squat clean + jerk
    6-8 x 1+1+1

  • AF 2026 #masu Strength

    AF WEEK 16, Day 3

    WEIGHTLIFTING:
    E90-120sec: C&J

    A1) Clean & Jerk: 5 x 1 @ 80–85% Then 2 singles @ 85–88%
    A2) Jerk (from rack): 4 x 2 @ 75–80%

    Target: Commit under heavier loads; decisive jerk execution.