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

  • The Back Nine Workout

    40m back carry
    2 front squats
    3 deadlifts
    2 front squats
    40m back carry

  • 10.9.2022 Workout

    EILINEN

    tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Mobbaus Workout

    -lihashuoltoa

  • Extra Credit 21-09-2022 Workout

    Plate Figure 8s: 2 x 10 each. Rest 60s
    +
    - Scorpion Stretch - 60s each
    - Prayer Stretch - 60s
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • AF 2026 #masu Workout

    AF WEEK 16, Day 2

    ACCESSORY:
    2-3 set, go by feel and rest as needed between:

    1) 10-20 Landmine Twist or Russian Twist
    2) 8-12 Seal Row

    RIR 1-2

  • Week 12, Day 79 Workout

    Warm-up:

    3x
    15/12 Ski erg
    10+10 Kneeling 1-arm kettlebell bottom up shoulder press
    10 Toes up romanian deadlifts with dumbbells
    20 Starfish crunches
    20 Plate hops

    Shoulder press
    6 x 2 @ 90% of last week 2RM

    Metcon:

    5 Rounds for time:
    25/20 Calories ski erg
    10-8-6-4-2 Squat cleans @ 50% (Clean 1 rep max)
    50 Double-unders

    Bonus:

    Banded pull-ups 6 x 12
    5 sets of 10+10 1-Arm behind the neck tricep extensions
    5 sets of 10 Reverse hypers

    Core:
    3x
    30 Alternating V-ups
    15+15m 1-Arm suitcase carry

  • AF 2026 #masu Workout

    AF WEEK 16, Day 2

    CONDITIONING:
    For time:

    10 Dual Devils Press
    30 TTB
    5 Dual Devils Press
    15 TTB

    RPE 4-5.
    Target: sub 5. Time Cap 7.

    This should be short and spicy. Go hard with the devils presses and then just hold on. Smart pacing with the TTB. Rxd: 2x22,5/15kg.
    Masters: 2x15/10kg.

  • Fullbody Strength

    A: Weighted trap bar jumps 8x3
    B: Power clean 3-3-3-2-1
    C: Seated leg press 5set
    D: Dips 4set
    E: Assisted chin ups 3set

  • C&J MA Workout

    EMOM’6
    From blocks
    Power clean+squat clean+push jerk+split jerk
    50-62%

  • Hemmafit legs Workout

    A: Bouncing 6x30sec rest 1:1
    B: 10min emom 3x jump variations
    C1: DB Bulgarian split squat 3set
    C2: Rkb swing 3set
    C3: SL DB calf raises 3set