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

  • Deadlift 8 Strength

    5*8 Deadlift, build to heady

  • Push press Strength

    2x3x44
    2x3x50
    2x2x56

  • Pn-kisat ja seuratreenit Workout

    Jäsentenväliset pn-kisat
    Tempaus
    32,34,36
    Työntö
    47,50,54
    Kaikki hyväksyttyjä, kyykyt karkas kisalavalle mennessä. Tällä kertaa myös riveistä.

    Seuratreenit
    Tempauksia lantiolta ja kokonaisia 36kg saakka.
    Muutama rive lantiolta +työntö ja kokonaisla työntöjä. Puhti loppu siihen. Hetken perästä vielä kuitenki viimesillä voimilla takakyykky kolmosia 70-85% 64,66,70,74,77.

  • Conditioning Workout

    Every 3 mins for 36 mins, alternating between:
    set 1: Run, 200 m + 20 Single Dumbbell Box Step-ups, 22.5/15 kg (4x50m)
    set 2: Row, 250 m + 60 m Dumbbell Farmer Carry, 22.5/15 kg
    set 3: Bike, 500 m + 10 Alternating Dumbbell Devil Press, 22.5/15 kg

  • Cardio circle #masu Workout

    "Cardio circle"

    E2MOM30

    1) Row
    2) Bike erg
    3) Ski

  • AF #masu Workout

    AF WEEK 11, Day 3

    CONDITIONING 1:
    2 rounds, with 3min rest between For reps:

    A1: 20sec Power Clean + 20sec Pull-Up
    60sec rest
    A2 20sec STOH + 20sec C2B
    60sec rest
    A3: 20sec C&J + 20sec Bar MU
    3min rest

    RPE 4-5 when working. Rxd: 60/40kg. Masters: 50/35kg
    Target: Goal is to work the entire 20sec interval. Do touch and go reps with the barbell, unbroken or in big sets. In these short intervals, there is no time to rest on your knees! Choose the pulling movement, you can go unbroken or with big sets. Only two rounds, hit these sets HARD!

  • 01.03.2025 Workout

    Bench Press

    E3MOM X6:

    • 3 Bench press *Nosta painoa kahen setin välein. Kaks vikaa sarjaa pitäis olla painavia.

    HSW Practice

    • 15-20min HSW Ramp or Obstacle Course practice

    Skill EMOM

    EMOM 16:

    1) 20-30 Crossover DU
    2) HS Hold
    3) 2-3 Bar Complex (3 T2B + 3 C2B + 3bMU)
    4) Rest

    Accessory

    A) 3 Sets of:

    • 15/15 Side Plank Hip Dips -rest 30s-
    • 30m/30m KB Suitcase Carry -rest 60s-

    B) 3 Sets of:

  • 3x4 min AMRAP Workout

    In 4 min, complete 2 rounds:
    • 10 Hang Power Clean & Jerks 95/65#
    • 10 Box Jump Overs 24/20”
    Then: Max Push-ups
    2 min Rest
    In 4 min, complete 2 rounds:
    • 10 Hang Power Clean & Jerks 95/65#
    • 10 Box Jump Overs 24/20”
    Then: Max Air Squats
    2 min Rest
    In 4 min, complete 2 rounds:
    • 10 Hang Power Clean & Jerks 95/65#
    • 10 Box Jump Overs 24/20”
    Then: Max Walking Lunges
    Score is total number of push-ups + air squats + lunges. Goal: 180 reps (60 push-ups, 60 squats, 60 lunges)

  • AF #masu Strength

    AF WEEK 11

    STRENGTH:
    Back Squat Wave (2/3) 3 rounds, with 3-2-1 reps. Rest 2-3min between lifts. No additional rest between rounds. We repeat this for 3 weeks. Do not start too heavy. The last single should be hard, but not max effort.

    Wave 1: 3 reps @ 85% of 3RM (RPE 3-4), 2 reps @ 90%, 1 rep @ 93-95%
    Wave 2: + 2,5-5kg.
    Wave 3 +2.5-5kg

    Target: do more work compared to last week.

  • AF #masu Strength

    AF WEEK 11, Day 1

    STRENGTH:
    Weighted Pull-Up progression (2/3)
    3 rounds:

    3 Weighted Pull-Up @ 80-85% of 3RM, 30sec rest
    2 Weighted Pull-Up, 30sec rest
    1 Weighted Pull-Up 3min rest

    All rounds with the same loading. We repeat this for 3 weeks. The goal is to add load week by week. Choose a movement model/load you can get all reps with full ROM.