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

  • A Broken Toe Workout

    Amramp 30 min
    10 Cal
    30 Abmat
    20 KB Swing
    10 DB Snatch (change hand after each round)
    6 Push up
    4 Pull up

  • PTG PE 17.10.2025 klo 10 Workout

    LÄMMITTELY
    2 kierrosta - 45s-60s./liike
    - Hyvää huomenta kepillä
    - Kyykyssä käden kierrot
    - AKK käynti
    - 90/90 lonkan sisäkierrot jalan kierrolla
    - Yhden jalan lantionnosto
    - Uimari
    - Päinmakuulla rintarangan kierto

    VOIMA
    3 x 6-8 yhden jalan kyykky boksille

    KIERTOHARJOITUS
    2-3 x 40s./20s.
    1. Penkkipunnerrus lantio ylhäällä
    2. Sivulankussa käden kierto oik.
    3. Sivulankussa käden kierto vas.
    4. Istuen etunojassa lapojen lähennys

  • Intervals 3 min ON/ 1 min OFF Workout

    4 rounds (12 intervals)

    1)
    250 m row
    10 wall ball (heavy 20/30lbs)
    Max kcal C2 bike

    2)
    8 burpee box over
    12 KBS (16/24kg)
    Max DU

    3)
    10 push up
    10 GHD sit up
    20 air squat
    Max kcal C2 bike

    Result is bike caloeries and DU’s done

  • Main site Monday 241021 Workout

    For total reps

    • Tabata pull-ups
    • Tabata box jump-overs
    • Tabata push-ups
    • Tabata calories on the Echo bike

    ♀ 20-inch box
    ♂ 24-inch box

  • ATPF #masu Workout

    ATPF WEEK 35 Day 2

    STRENGTH:
    2-3 rounds, rest as needed between:

    1) 4-10 Deep Strict Ring Dip
    2) 8-10 KB/DB Seal Row

    RIR 2

    ACCESSORY:
    1-2 sets:

    12-15 Pull-Over (good stretch at the bottom)

    RIR 2-3

  • 4.12 strength Strength

    Clean
    3 x 5 @71% 1RM
    2 x 3 @82%
    2 x 2 @88%

  • AF #masu Workout

    AF WEEK 37, Day 1

    CONDITIONING:
    For time:

    30/24cal Row
    30 Wallball
    30/24cal Row

    RPE 4.
    Wallballs unbroken.

  • Shoulder press 5,5,4 Strength

    Shoulder press 5,5,4

  • Conditioning Workout

    AMRAP 20' "Helen" -
    goal: 5+ rounds
    You GO, I GO
    400m Run (500m Ski or Row/1000m Bike erg)
    21 USA Swing @24/16kg
    12 Pull up

    Rest 3'

    AMRAP 10': one person completes a full round unbroken of:
    10m Double KB Overhead Carry
    20m Double KB Front Rack Carry
    30m Farmer's Carry
    @2×16/12kg
    Goal: 8+ rounds

    Rest 2'
    Synchronised Tabata Burpee (8×20" on - 10" off)
    Goal: 35+ total burpees

  • Clean & split jerk from blocks Strength

    5x1+1