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

  • AF 2026 #masu Strength

    AF WEEK 21, Day 2

    GYMNASTIC CONDITIONING/STRENGTH (1/3):

    Max set HSPU

    Rest as needed and then

    E2MOM x5: 70-75% of max reps with unbroken sets. If not able to get unbroken, continue by breaking the sets and resting as little as possible.

    Target: 5+ reps with max set. Choose a movement model that fits your fitness level . Wall Facing HSPU→ Strict HSPU→ Kipping HSPU→ Pike-Push-Up→ Push-Up

  • 7 rounds for time Workout

    7 thrusters (30/40 kg)
    7 sumo deadlift high pulls (30/40 kg)
    7 handstand push-ups

    Scaled WOD
    5 rounds for time:
    5 thrusters
    5 sumo deadlift high pulls
    5 push-ups

  • Snatch Strength

    Snatch
    1-1-1-1-1

    Scaled WOD
    Snatch
    3-3-3-3-3

  • Clean and Jerk Strength

    Clean and Jerk
    1-1-1-1-1

    Scaled WOD
    Clean and Jerk
    3-3-3-3-3

  • 6.11.2026 SPLIT SQUAT Strength

    SPLIT SQUAT + BANDED SEATED LEG CURL or NORDIG HAMSTRING CURL
    *squat: barbell btn - askella taka-etu saksiin, tarkista saksien tasapaino, molemmilla raajoilla 50-50 kehonpaino, takajalka kevyesti koukussa ja torso pystysuorassa, keskivartalo aktivoitu ja paineistettu - ei nojata eteenpäin. Kyykkää suoraan alaspäin, takimmaisen jalan polvi lähelle lattiaa.
    *hamstring: vaihda liike vuoroviikoin tai tee joko istuiltaan takareiden koukistus kuminauha vastuksena tai polviltaan (pehmuste alla) hitaasti takareisillä jarruttaen laskeutua kohti lattiaa (suoralla vartalolla) kädet valmiina punnerrus asenossa ottamaan vastaan ja palaa käsillä kevyesti työntäen taaksepäin samalla vetäen takareisillä itsesi ylös.

    3× 3 reps/leg + 15 reps or 5 reps@mod weight, 1-2 reps in reserve, rest 3min

  • 5.9.2026 Dip & Row, Strength Workout

    Alternate B1/B2

    B1. Strict dip – 3-4 x 6-8 @ RPE 8 (2 RIR on all sets), rest 1:00 before B2

    B2. Pendlay row – 3 to 4 x 8-10 @ RPE 8 (2 RIR on all sets), rest 2:00 before B1

  • 6.1.2026 Emom36 Workout

    1 minute: 6 front squat (from rack)
    2 minute: 12 alternating db snatches
    3 minute: 9/11 cal row
    4 minute: 6 strict pull-ups
    5 minute: 8 box facing burpees
    6 minute: rest

  • Conditioning Workout

    In every 4min x 6 sets
    15 KB USA swing @24/16kg
    10 goblet squat
    5 thruster
    10 alt. V-ups
    15m farmer carry @28/20kg

  • STRENGTH (Overhead squat) Strength

    Overhead squat
    3-3-3-3-3
    – nouseva paino
    – lepo 3-4min

  • 30.6.2026 Workout warmup, Strength Workout

    2 Rounds

    3 Strict pull-ups
    5 Tension swings (sponge/block between feet)
    8 V-ups
    +
    3:00 Row / 3:00 BikeErg @ easy
    2:00 Row / 2:00 BikeErg @ moderate
    1:00 Row / 1:00 BikeErg @ moderate hard
    +
    Build up to workout weight on power clean and push jerk
    * prep the other movements between sets
    +
    Once through @ workout pace
    5 Power cleans @ workout weight
    5 Bar-facing burpees
    5 Chest-to-bar pull-ups
    5 Push jerks @ workout weight
    5 Box jump overs, 24/20″
    5 Toes-to-bars