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 2026 #masu Workout

    AF WEEK 18, Day 2

    CONDITIONING 1
    5 RFT:

    3 Ring Muscle-Up
    5 D-Ball/Sandbag Ground to Shoulder
    200m Run

    RPE 4-5.
    Target: sub 12
    Time Cap 15

    Work with what you got with the ground to shoulder. Load should be moderately heavy, but you can sustain the intensity all rounds.

    Scaling: Ring MU→ Bar MU→ Jumping MU

  • Full body Workout

    A: Triple jump x8
    B: Push ups 5xMax
    C: Double KB clean & press 3x3
    D: SA KB rows 2set
    E: Kb skull cruschers 1xMax
    F: For time:
    50-40-30-20-10 Rkb swing

  • MamaWod Workout

    1)
    E2:30 x5:
    6-6-5-4-4 deadlift
    5 heavy swing

    2) emom12:
    1: 12 gorilla row
    2: 7+7 side crunch
    3: max push up
    4: 10-12 goblet squat

  • 28.3.2026 QuarterFinals Workout

    QuarterFinals

  • 19.5.24 Perfo Workout

    5min flow
    20min lämppä

    15min wod setup & lämppä

    Wod
    45min amrap
    Tiiminä
    Juoksu, yhdessä
    DL, kumuloi
    Burpee, syncrona
    BMU/C2B, kumuloi
    2xdb Farmers carry, kumuloi

  • Takakyykky Strength

    3 x 5

  • 24.5.2024 Front Squat Workout

    Front squat

    12-18 (see notes) @ 82-86%, rest 3:00 between sets

    = Aim to hit 12-18 reps with target weight in as few sets as possible.
    * If you can get the reps done in 4 sets, you can increase the load next week
    * if it takes you more than 4 sets to complete the minimum reps (12), keep the same weight next week
    * If it takes you less than 4 sets to complete the top-end reps (18), go heavier next week

  • 20.02.2026 (AM) Workout

    Squat Proge

    Back Squat:

    • 1x3 @70%
    • 1x2 @80%
    • 1x1 @90%
    • New PR Attempt in 1-3 sets (jos tuntuu siltä)

    Snatch

    A) 3 Position Snatch (floor, below & above knee)

    • E3MOM X5-6

    *älä tiputa tankoa setin aikana
    *add paino each setti

    B) Squat Snatch

    *rest 2min between

    Metcon

    4x 3min On/2min Off:

    Accessory

    3-4 Rounds For Quality:

    • 10-15 Heavy KB Swing (oikeesti heavy, ei tarvii tulla silmien tasolle)
    • 45/45s Copenhagen Plank
    • 15/15 Weighted Calf Raise

    *Rest As Needed

  • KAHVAKUULA RUUVIKATU Workout

    5 x 3min Man maker’s
    Punnerrus
    Renegade row
    Heiluri
    High pull
    Rive
    Työntö
    Etukyykky

    Tee kahdella saman painoisella kuulalla, jokaista liikettä 1 toisto sujuvasti putkeen.
    Erät 3 min AMRAP, huili 1,5min erien välissä.

    8 kierrosta 45sek työ, 15sek huili
    8 wall ball
    Max am.heiluri

    ”tulos” on heilurien määrä

  • Snatch Strength

    2x3x33
    2x2x38
    2x2x44
    2x47
    3x1x50