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

  • PTG TO 27.11.2025 klo 17 & 19 Workout

    LÄMMITTELY
    2 kierrosta 40-60s./liike
    Cat - Cow
    Mittarimato + varvaskosketus
    Syväkyykyssä kierrot
    Lähentäjävenytyksessä kierto
    90/90 lonkan aukikierto + jalan nosto eteen ristiin
    Selinmakuulla jalkojen kierrot koukussa yhtä aikaa

    VOIMA
    3 x 6 takakyykky
    3 x 8-10 reverse nordic curls
    3 x 30s./ puoli sivulankkupito (jalka ylhäällä)

    LIIKEPARIT
    3 kierrosta, 30s./15s.
    
A)
    1. Etuheilautus (ylös asti)

    2. Farmers walk
    B)
    1. Vuorokäsin rive
    
2. Hyppyleuanveto

  • AF #masu Workout

    AF WEEK 42, Day 3

    Finisher:
    10-1
    Lateral Raise
    Biceps Curl
    French Press

    Go for the pump!

  • WOD Workout

    9'AMRAP
    12 KB USA swing @24/16kg
    9 air squat
    6 pull up

  • HYROX Workout

    AMRAP 34'

    500 m Run

    15 DB Thrusters

    250 m Ski / Row (rotate)
    500 m Run

    12 Box Jump Overs

    2 length Sled Push

    500 m Run

    250m Ski/ Row (rotate)
    15 x Goblet squats

    2min break

    Finisher for time
    16-12-8

    Ski (cals)
    BB push press
    Burpee over the bar
    Wallballs

  • 27.11.2025 Workout

    Back Squat

    • Build Up To Days 4RM (6-7 Sets)

    *rest as needed between

    Strongman

    A) 3 Sets Of:

    *rest 3min between sets
    *go heavy

    B) 4 Rounds For Time:

    Accessories

    A) 3x:

    • 10-15 DB Seated Lateral Raise
    • 10-15 BB High Hang Muscle Snatch (älä käytä jalkoja yhtään, pelkällä yläkropalla lantiolta nonstop liike)

    *rest 30s between movements, 2min between rounds

    B) 3x:

    *rest 30s between movements, 3min between rounds)

  • Snatch Strength

    2x2x35
    2x2x40
    2x2x46
    2x49
    2x52
    1x52

  • Warmup Workout

    WU: AMRAP8:
    10 cal row or ski
    10 swimmer
    10 plate lue raises
    10 ring scap. pull
    ring scap pull:

  • HS skill Workout

    8 min guided skill: hand stand walk / hand stand
    1-2x6-10 box pike shoulder taps / wall hs shoulder taps
    1-2x4-6 box pike hs around the world / hsw to wall / partner hsw / free hsw

    ->valitse taitotasoosi sopivat harjoitteet.
    box pike shoulder taps:

    box pike around the world:

    partner handstand walk w/stick:

    EMOM 6
    1.5-10m hsw or hsw with piruette halfway
    2.45s erg @ easy

    -> hsw->20-30s practice->hsw to wall->wall shoulder taps->20-30s wall hs/2-3 wall walks

  • Strength Workout

    10' EMOM
    1: 3 deadlift @rpe 8
    2: 5-7 strict ttb

  • Strength Workout

    squat bottom pos. pallof press 3x10/10

    frontsquat 3RM