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

    12'AMRAP
    10 alt. DB snatch @22.5/15kg
    10 box jump
    30 DU

  • 31.5.2025 Deadlift Strength

    Deadlift

    3 x 3 @ 84-88%, Rest 3:00 between sets

  • WL + Barbell cycling Workout

    snatch pull 5x3 @moderate

    power clean + paused push jerk + push jerk 8x1 @moderate, focus on technique

  • PTG TO 19.3.26 Workout

    LÄMMITTELY
    Levypainolla tasapainot ja herättelyt
    Availut
    • Lisko
    • Lähentäjävenytys kierrolla
    • Selän ojennus boksilla
    • Perhonen renkailla

    VOIMA
    4 x 4-6 leuanveto tai kulmasoutu tangolla

    AMRAP 15min
    150m laite
    10 x landmine twist
    150m laite
    10 x maastaveto kkt
    150m laite
    10 x penkkipunnerrus

  • 30.5.2025 ( Strenght ) Workout

    3 Rounds @ 1-2 RIR

    8-12 Incline DB curls
    8-12 Swede crushers
    10-15 DB Lateral raises

  • 03082027 Maanantai A Strength

    Deadlift
    4 x 4 x 85% / new set every 3 minutes

  • 4.10.2025 EasyWod Workout

    EMOM 40 Work 0:40/Rest 0:20

    1 minute : Bike Calories
    2 minute : Row Calories
    3 minute : wall ball Shots 20/14p
    4 minute : rest

  • 13.7.2026 Workout warmup Workout

    Warm-up

    EMOM 6 @ increasing pace
    1) Air/Echo bike
    2) Row
    3) SkiErg
    +
    0:30 Air/Echo @ moderate pace
    0:20 Air/Echo @ harder pace
    0:10 Air/Echo @ hardest pace

    0:30 Row @ moderate pace
    0:20 Row @ harder pace
    0:10 Row @ hardest pace

    0:30 SkiErg @ moderate pace
    0:20 SkiErg @ harder pace
    0:10 SkiErg @ hardest pace

  • 17.11.2025 Workout

    Squat Clean

    A) E2MOM Till Days Technical Heavy:

    • 2 Squat Clean (drop and go)

    B) Clean Pull

    • 5x1 @110% *rest 2-3min between

    C) 90s On/1min Off X5:

    • 10 Bar Over Burpee
    • AMRAP: PC & Jerk @60kg

    Lunges

    • 4x10/10 Back rack reverse lunge *Rest 3min between sets

    Accessories

    A) 3-4x Superset:

    • 15-20 GHD Hip Ext + 20-30s Hold on Top
    • 10-15 Hamstring Slider Curl

    B) 3-4x Superset:

    • 10-15 Bent Over BB Row
    • 20-30 Banded Tricep Ext.

  • AF 2026 #masu Workout

    AF WEEK 14, Day 1

    STRENGTH:
    3 rounds, rest 1-3min between movements:

    1) 2 Front Squat, tempo 32X1 + 4 Back Squat, free tempo with explosive execution
    2) 6 Bench Press @ 88-92%
    3) 5 Weighted Pull-Up

    RIR 1-2 with the bench and pull-ups. Squats with 65% of 1RM Front Squat