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

  • Mamawod Workout

    1) e2:00 x5:
    5-5-4-4-3 takakyykky

    2) e3:00 x4, 2x a / 2x b
    A:
    10 thruster @tanko
    10 cal echo

    B:
    10 renegade row @2x käsipaino
    10 cal hiihto

  • AF #masu Workout

    AF WEEK 47, Day 1

    CORE:
    1-2 superset:

    1) 10+10 KB Lateral Flexion
    2) 10 Box Pike-Up

    Target: feel the burn!

  • 7.8.2026 Warmup, Strength Workout

    2 Rounds
    5 Inchworms
    8 Scapular push-ups
    5 Scapular pull-ups
    0:30 hang from a bar w/ ribs locked down
    +
    2 rounds
    8 Tension swings (sponge/block between feet)
    3-5 Pike compression slides
    3 Handstand wall walks to a plate

    Jerk warm-up – 2-3 rounds
    3 strict presses
    3 Dip / drives
    3 push presses
    1-3 push jerks
    3 split jerks

    – You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well

  • 31.3.2026 Strict chin-ups Workout

    5-5-5-5

    Go every 2:00

  • AF #masu Workout

    AF WEEK 47, Day 1

    STRENGTH (upper body, 2/2)
    2-3 rounds, rest as needed between sets:

    1) 6 DB Bench Press, tempo 32X1
    2) 8 Seal Row

    RIR 2

  • 12.9.2024 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    EMILIO

    MUSCLE SNATCH + OHS + TALL SNATCH + SNATCH SHOULDER PRESS
    2-3x1x[4+4+4+4]@barbell, rest btw sets 2min

    --

    POWER SNATCH + PAUSE OHS *2sec pause in the bottom
    2-3x2x[1+1]@barbell, 1x2x[2+2]@50%, 1+2@60%, 2+1@70%, 1+2@70%, 2+1@70%, 1+2@70%, sn-%, rest btw sets 2min

    --

    RDL *sn-grip - no shoes, toes straight forward - use straps!
    5@50%, 5@60%, 3x3@65-70%, sn-%, rest btw sets 2min

    --

    SUPERSET: 3 rounds, quality
    12x 1-ARM BANDED TRICEPS PUSHDOWN
    12+12x DB FRONT RAISE + LU RAISES
    12x/side DB ALTERNATING CURL

    Rest as needed

    --

    video: 1-ARM BANDED TRICEPS PUSHDOWN 0:28

    video: DB FRONT RAISE

    video: DB ALT CURL 0:26

  • 6.11.2026 SPLIT JERK Strength

    *rack/block
    *työnnä sarjan sisällä eri puolille, 3=1+1+1

    2×5@barbell, 3@up to heavier weight of the day, left 1-2 reps in reserve, rest 2min

  • TECHNICALLY STRONG Workout

    Gymnastics

    Warm up
    10min

    Gymnastics for quality
    20min
    Rope and pistol squat skills practice

    Gymnastics WOD
    EMOM 18min

    8 alt pistol squats
    4 high box jumps
    1 rope climb or 2 bar muscle ups

    Scale as needed

  • Viikko 33 Workout

    toinen viikko sykliä. täl viikolla mm. macho progen sijaan D.T tyylistä settiä ja muutenkin rytmitys treenissä erilainen.
    HUOM. Ota ohjelmaa omia accessory harjoituksia mitä tunnet tarvitsevasi!

  • AF #masu Workout

    AF WEEK 49, Day 3

    CONDITIONING
    4x4min ON-3min OFF (A+B+A+B)

    A: AMRAP 4
    15/12cal Echo
    15 STOH

    B: AMRAP 4
    15/12cal Ski
    15 Hang Power Clean

    RPE 4-5 when working.
    Target: 2+ rounds each interval.
    This is working in your threshold limit.

    Rxd: 40/30kg.
    Masters: 35/25kg.
    Advanced: 50/35kg.