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

  • Viikko 4 Workout

    Tällä viikolla useammalla kisat Kempeleessä, kevennys viikko ohjelmassa myös!

  • 30.01.2026 Workout

    Squat Proge

    A) Back Squat:

    • 5x3 @85%

    *rest 3min between

    B) Tempo Squat: (3s down)

    • 3x3 @65%

    Metcon

    EMOM 10:

    1: 1 Legless RC + 1-2 RC
    2: 8-10 DB Bench Press (2x20kg)

    -Rest 5min-

    EMOM 10:

    1: 8-10 Strict Pull Up
    2: 8-10 Double DB Push Press (2x20kg)

    Accessories

    A) 3x Superset:

    • 15-20 Banded Tricep Ext
    • 1 Set Of Narrow Grip Parallette Push Up

    *rest 2-3min between rounds

    B) 3-4 Rounds For Quality:

    • 10 Barbell Bicep Curl (jos löytyy semmone pieni käyrätanko, nii sillä)
    • 10-15 DB Lateral Raise

  • AF #masu Strength

    AF WEEK 48, Day 2

    STRENGTH (3/4)

    Back Squat 5x3

    RIR 1-2
    Rest 2-3min between sets.
    Do more work compared to last week.

  • Amrap 20min Workout

    Assault bike
    20min

  • 10 rounds for time: Row / C&J Workout

    10 rounds for time:
    • 200 m Row
    • 3 Clean & Jerks 135/95#
    Goal: 15 min.

  • Treeni 3 (torstai) Workout

    Warm Up
    3x40/20/10s rowing, add speed. rest 20s bwn sets
    band pulls + banded hip activation
    then barbell prep as needed and hit the workout

    Weightlifting
    tempo power snatch + tempo snatch + snatch 3x1+1+1reps@35-50%
    tempo snatch + snatch 3x1+2reps@55-65%
    snatch 10x1reps@70-80% , new set every 1 min
    tempo clean + clean + slow excentric jerk + jerk 3x1+1+1+1reps@35-50%
    clean+jerk 3x2+2reps@55-65%
    clean+jerk 7x1+1reps@70-80%, new set every 1.5min.

    Metcon Prep:
    4x10 sec on / 20 sec off
    odd: echo bike
    even : burpees

    Metcon

    Tabata (alternating rounds echo bike/burpees) (4x both)
    odd: echo bike
    even : burpees
    8x20 sec on / 10 sec off

    Cool down
    3-5 minutes of light echo bike

  • Run 4x800 Workout

    800m Repeats

    800m warm up at a conversational pace (no faster than 5:40/km), 90s walking rest

    4 reps of:
    • 800m at 4:20-4:40 target km, 90s walking rest

    1km cool down at a conversational pace (or slower!)

  • Treeni 4 (perjantai) Workout

    Warm Up
    Band Pulls + Banded Hip Activation

    Metcon/Accessory work (60 minutes) at 55-65% effort
    2 sets
    4 min bike erg + 5/5 step ups@60/75cm + 10/10 db row @15/22.5kg
    2 sets
    4 min bike erg + 5/5 single leg crossbody rdl @10/15kg db + 10/10 db half kneeling arnold press @10/15kg
    2 sets
    4 min bike erg + 10 cossack squat + 10/10 windmill @5/7.5kg
    2 sets
    4 min bike erg + 5/5m quadtruped walk + 30 russian twists @5/10kg
    Voit halutessasi ottaa hiihdon tähän mukaan. Eli bike ergiä silloin 16 min total ja 16 min ski total.

  • Front squat Workout

    7x4 52,5kg

  • Hydra Workout

    Every 7:00 x 3rds

    9-7-5
    Power cleans 80/60
    Box jumps 30/24

    Goal 3:15-3:45

    Scales
    70/45
    55/30
    Box step ups