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

  • WOD Workout

    11' AMRAP
    12 dbl KB clean + push press
    9 V-up
    6 box jump over

  • AF 2026 #masu Workout

    AF WEEK 14, Day 1

    CONDITIONING:
    Tabata 8 rounds:

    RKBS

    Target: go heavy with the KB!

  • Crosstraining kestävyys - Perjantai Workout

    Kovatehoinen 36 minuutin intervalliharjoitus

    Lämmittely
    3min soutu
    3min pyörä
    3min hiihto

    Muuttuva intensiteetti; 1min kevyt, 30sek raskas, 1,5min kevyt

    Sitten:
    10 takareiden pumppaukset; nilkoista kiinni ja pumppaa polvia koukkuun ja suoraksi
    10 pään yli vientiä kepillä
    5+5 vartalon kierrot etunojassa; nojaa eteen, keppi harteilla, kierrä ylävartaloa puolelta toiselle hallitusti

    Harjoitus (Syke 75–85%/HRmax ja 85–95%/HR max)

    6x4min, 2min lepo ergojen välissä

    A) Soutu
    B) Pyörä
    C) Hiihto

    Ensimmäinen kierros:
    10s sprintti 1., 2. ja 3. minuutin kohdalla, jonka jälkeen 50s palauttelua rauhallisesti.

    Toinen kierros:
    15s sprintti 1., 2. ja 3. minuutin kohdalla, jonka jälkeen 45s palauttelua rauhallisesti.

    Jokaisen osion (A, B, C) aikana tulee kolme sprinttiä (1,2,3 min kohdalla). Pyri menemään sprintin aikana kovaa.

  • Kati Strength

    Ylöstyöntö: 45
    Takakyykky: 53 kg

  • 2.2.2026 HS Circuit, Strength Workout

    Handstand Circuit

    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
    3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
    0:20-0:30 Wall facing flutters
    10-20 Handstand shoulder taps
    2 Kick up to handstand and take 6 fast steps

    – Rest as needed b/t exercises –

    Options (single arm elevation leans in full handstand). Variations – back to wall → chest to wall→ box pike handstand
    Options (handstand shoulder taps). Variations – back to wall → chest to wall→ box pike handstand

  • Conditioning Workout

    24' AMRAP
    1 KB complex L
    1 KB complex R
    1 wall walk
    10 burpee
    Add +1 KB complex in every round

    KB complex: 1 DL + 1 high pull + 1 dead stop clean + 1 push press

  • Functional training 23.11. Workout

    EMOM 40
    1. 12-16 Cal erg
    2. 8-12 Db snatch
    3. 6-10 Kbs + 6-10 Goblet squats
    4. Rest

  • 2.2.2026 EMOM 10, Strength Workout

    EMOM 10

    6-10 Bar-facing burpees @ as fast as possible

    Intent.Develop your top end bar-facing burpee cycle speed (early rounds) and work on your ability to maintain a fast but repeatable speed under fatigue (later rounds). Only do as many repetitions as where you can still keep a fast speed (reduce reps on later rounds if needed to do so).

  • Main site Friday 250328 Workout

    For time

    • 12 chest-to-bar pull-ups
    • 12 wall-ball shots
    • 12 box jumps

    ♀ 14-lb medicine ball to 10 feet and a 20-inch box
    ♂ 20-lb medicine ball to 11 feet and a 24-inch box

  • Mobility & CORE Workout

    hip & spine mobility

    4 rnds for time
    5/5 russian twist
    5 bilateral dead bug w. plate on shin
    5/5 cossack squat

    superset, 4x
    8/8 mountain climber
    10 reverse hypers on bench