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

  • 25.12.2025 Hyvää Joulua <3 Workout

    Ei wodeja!

  • 28.07.2025 Workout

    Snatch

    A) E90SEC X5

    B) E90SEC X5

    Start @75% and build up

    C) Barbell Conditioning

    5x30s on/30s Off:

    AMRAP: Power Snatch @45kg

    Back Squat

    • 1x3 @70%
    • 1x3 @75-80%
    • Max Reps @85% (1 RIR)

    Optional Metcon

    AMRAP 9

    • 10-15-20-25 etc. GHD Sit Up
    • 15 WB
    • 30 DU/45 SU

    Accessory

    A) 4 Sets Of:

    -rest 90s-

    -rest 90s-

    B) 4 Sets Of:

    • 10-15 Slider Hamstring Drag

    -rest 90s-

    • 10-15 DB Preacher Curl

  • Muscle & Power, CORE Workout

    3 rounds of:
    5+5 Pallof presses
    10 Windshield vipers
    15 Hollow rocks
    20 Renegade rows
    Rest

  • AF #masu Workout

    AF WEEK 43, Day 1

    CONDITIONING
    “Fran” For time:

    21-15-9
    Thruster
    Pull-Up

    RPE 5, maximum effort.
    Target: sub 5min. Push yourself! No need to lean on your knees, this is all out.

    Rxd: 42,5/30kg.
    Masters: 35/25kg

  • Kipparit Workout

    Alkulämppäleikki:
    Mustekala

    Taito:
    Roikuntaliikkeitä ja köysikiipeilyä

    WOD
    Emom 12
    1) 3-5 Boxihyppyä
    2) 5-10 Seinäpalloa
    3) 4-6 Burpee +pull-up
    4) 15-30s Lankku

  • AF #masu Strength

    AF WEEK 5, Day 2

    WEIGHTLIFTING:

    Snatch: EMOM x10: Snatch + low hang Snatch @50–60%

    Clean & Jerk: Every 90s x10: Clean + low hang Clean & Jerk
    @55–60%

    Target: Perfect reps at low cost

  • 28.5.2025 Active Recovery Workout

    4 rounds for quality
    8 e/side Trap raises
    8 Kang squats
    8 Alternating tactical ankle rocks
    4 Rounds @ steady pace
    3-minute Assault Bike
    20 Hand-to-hand Russian swings
    10 Wall-facing handstand hip touches (slow and controlled)
    5 High box jumps (challenging but safe height, step down, no jumping down)

  • TECHNICALLY STRONG Workout

    Gymnastics

    Warm up

    2 rounds of

    20 Plate hops
    10 Ground to overhead with plate
    10 Active to passive
    10 hollow rocks
    10 kips
    10 ring rows or 3- 5 strict pull-ups

    Gymnastics for quality 30min
    - Kipping & Butterfly C2B & pull-up technique.
    - Up & over

    Bonus for Advanced: Bar muscle up & cycling practice.

    Partner AMRAP 6
    3 T2B
    2 pull-ups
    1 Up & over

    YGIG with partner. Complete one full round, while partner rests or assists.
    Scale movements as needed.
    If all movements are easy, try to preform all movements in a row.

  • Treeni 6 (SU) (vapaaehtoinen lisä, minä käyn useana sunnuntaina uimassa) Workout

    Warm Up
    8-16x25m oma valintainen (vu/ru/pu/su), rest 0-45 sec bwn 25m's
    2-4 sets
    25m myyrää + 25m vaparia + 25m myyrää + 25m vaparia
    2 sets
    25-50m rintaa + 25-50m vaparia
    50-75m rintaa + 50-75m vaparia
    lepo 2-3 min ja toista
    4-8x25m (10-15m spurtti/nopeus vaparia + loppu löysää), rest 20-60s bwn sets
    loppuun
    50-100m löysää uintia.

    Ennen uimaan menoa ois hyvä ottaa vähän yleistä liikeratojen herättelyä/lämpöä. Esimerkiksi pyörällä hallille tms.

  • Gymnastic strength Workout

    push up pos. KB pull through 4x5/5

    10' frog hold practice try to hold position for 30"

    superset, 4x:
    8 banded lat pull down (supinated grip, pvc pipe & band)
    3/3 bear pos. wall tapping

    21-15-9 reps for time: ring row
    ring push up
    air squat

    T.C.: 10'