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

  • 02.02.2026 (PM) Workout

    Engine

    For Time:

    1000m Row (Z2)
    Into,

    4 Rounds Of:

    • 15 Cal Ski
    • 20 V-Up

    Into,

    1000m Row (Z2)
    Into,

    4 Rounds Of:

    • 15 Cal Ski
    • 5 Wall Walk

    —-> Easy 5-10 Z2 Recovery Erg

  • Viikko 36 Workout

    Syklin eka viikko. Ens viikolla otetaan raskas ykkönen mm. takakyykyssä!

  • AF #masu Workout

    AF WEEK 8, Day 2

    ACCESSORY:
    (upper body + core)
    2-3 rounds, go by feel:

    1) 6+6 Standing single arm DB Press
    2) 8-10 Seal Row
    3) 10-20 GHD Sit-Up

    RIR 1-2 with the Press and Seal Row

  • Conditioning Workout

    3 set of A,B, C

    A:
    In 3 mins, for max reps of:
    Machine 500/400 m/ Bike 1000/900 m
    max reps in remaining time Rope Climbs,
    Rest 2 mins
    -- then --

    B:
    In 3 mins, for max reps of:
    Machine 500/400 m/ Bike 1000/900 m
    max reps in remaining time Wall Balls, 9/6 kg
    Rest 2 mins
    -- then --

    C:
    In 3 mins, for max reps of:
    Machine 500/400 m/ Bike 1000/900 m
    max reps in remaining time Med Ball Sit-ups, 9/6 kg
    Rest 2 mins
    -- then --

  • Talkoot Workout

    Sisältö paljastuu myöhemmin!

  • 30.10.2025 Workout

    ENGINE

    • 10min Z2 Erg Into,

    12min EMOM:

    1: 15 Cal Row
    2: Max Reps Burpee Over Rower (cap 45s)
    3: 2-3 Rope Climb

    Into,
    - 10min Z2 Erg
    Into,

    12min EMOM:

    1: 15 Cal Ski
    2: Max Reps Box Jump Over (cap 45s)
    3: 3-5 Wall Walk

  • Strength Workout

    3 phase TRX row 5x5

    kipping pull up w. slow eccentric last rep 5x2-3 rep

  • 23.12.2024 Warmup Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 tempo overhead squats (OHS), tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches

    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • PTG TO 24.4. klo 17 Workout

    LÄMMITTELY
    • kyykky - eteentaivutus
    • lankku - lonkankoukistaja + lisko
    • AKK - lankku - punnerrus
    • lantionnosto + 5/5 jalkojen irrotukset pidossa
    • sivulankku + kierto
    • päinmakuulla käsien nostot 3 eri suuntaan
    • pikkukarhu - rapunostot kurotuksella
    • seinällä vk kanssa käsien työnnöt

    VOIMA
    Pystypunnerrus
    8,8,6,6

    EMOM 12
    3 x mave
    6 x penkkipunnerrus kp
    9 x slam ball paiskaus
    12 x linkkuveitsi

  • AF 2026 #masu Workout

    AF WEEK 18, Day 3

    CONDITIONING:
    “Barbell Hell by Coach P.”

    For time:

    50 Deadlift
    50 Bar over Hop
    50 Hang Power Clean
    50 Bar over Hop
    50 Front Squat
    50 Bar over Hop
    50 STOH

    Time Cap 22min.

    Rxd: 60/40kg. Masters: 50/35kg

    This is brutal, and the workout starts to really hit you with the front squats. Smart pacing, short breaks only. Push yourself, this is our last workout before the deload week.