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 23, Day 2

    GYMNASTIC CONDITIONING/STRENGTH (3/3):

    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

  • AF 2026 #masu Workout

    AF WEEK 23, Day 1

    ACCESSORY.
    2-3 set, go by feel and rest as needed between:

    1) 20-40m D-Ball/Sandbag Carry
    2) 10-20 GHD Sit-Up

    Overall RPE 4

  • 7.12.2026 FRONT SQUAT Strength

    3×3@clean & jerk starting weight, rest 3min

  • 20.9.2025 Workout warmup, Strength Workout

    2 rounds
    5/side Half-kneeling bottom-up presses
    10 Tension swings
    5 Deck squats
    +
    2 rounds
    5/way Scapular rolls
    10 Handstand shoulder taps
    5 Kneeling jumps
    +
    2 rounds @ increasing pace
    200m Run
    2 Wall walks
    6 Chest-to-bar pull-ups
    8 Wall balls
    – rest 1:00 between rounds –

  • Crosstraining kestävyys - sunnuntai Workout

    Tabata kuudella tapaa
    __

    LÄMMITTELY
    EMOM 12

    1. mittarimato burpee/ burpee
    2. pyörä
    3. dead bug / sit up
    4. soutu
    5. askelkyykky taakse / ilmakyykky
    6. hiihto

    Lämmittelyn EMOM:issa tehdään kaksi kierrosta. Ergoissa tee ensimmäinen kierros kevyellä lämmittely-tahdilla, ja toiselle kierrokselle kiristä tahtia. Muissa liikkeissä ensimmäisellä kierroksella tehdään liikkeen ensimmäinen variaatio (ennen /), ja toisella kierroksella jälkimmäinen (/jälkeen) liike.

    __

    HARJOITUS (vauhtikestävyys, 70-85%/HRmax)

    6x TABATA*, 1min lepo

    1. burpee (max reps)
    2. pyörä (max cal)
    3. situp (max reps)
    4. soutu (max cal)
    5. ilmakyykky (max reps)
    6. hiihto (max cal)

    *TABATA = 8x 20s on, 10s off

    Mene kovaa jokaisessa liikkeessä! Ei haittaa, vaikka kävisitkin maksimikestävyys-sykealueenkin puolelle.

  • 7.12.2026 SNATCH Strength

    2×3@barbell, 1@up to 86-90% (or 5 kilos below the starting weight), rest 2min

  • Gymnastics Workout

    -bar muscle up progressions
    -gymnastics holds: handstand hold

  • 7.8.2026 Split jerk from blocks, Strength Workout

    Split jerk from blocks

    6-8 x 1-2 @ 70+%, go every 1:00-1:30

    – If you have access to jerk blocks, you can drop the bar between the lifts.
    – If you don’t have jerk blocks, you can either do singles OR rack the bar between lifts on the heavier weights if needed.

  • 4 x 4-6 x / jalka askelkyykky taakse Strength

    Paikallaan. Lisäpainona tanko tai käsipaino

  • AF 2026 #masu Workout

    AF WEEK 23, Day 1

    CONDITIONING:
    4 RFT:

    15/12cal Echo
    5 Devils Press

    RPE 4. Target: sub 8’ Go hard with the bike and push the devil
    presses.
    Rxd: 2x22,5/15kg. Masters: 2x17,5/12,5kg