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

  • Conditioning Workout

    26' AMRAP
    5 man maker @2x20/12.5kg
    10m bear walk
    20 burpee
    40 DU

  • Bench press 5-5-3-3-3 Strength

    Bench press 5-5-3-3-3

  • 14.04.2026 Workout

    Z2 Run

    45-60min Z2 Easy Run

  • 24.12.2025 Workout

    12 Days Of Christmas

    1: 1 Wall Walk
    2: 2 Thruster
    3: 3 Push Press
    4: 4 Power Clean
    5: 5 Power Snatch
    6: 6 bMU
    7: 7 Burpee Pull Up
    8: 8 T2B
    9: 9 Box Jump Over
    10: 10 Push Up
    11: 11 OHS
    12: 12 Sumo DL High Pull

    1st Round: 1
    2nd: 2+1
    3rd: 3+2+1
    Jne jne.. kunnes 12-1

    Tanko @30kg

  • Conditioning Workout

    4x5' AMRAP, 1' rest
    12 burpee plate jump
    9 plate GTOH
    6 pull up

  • 23032026 Maanantai Strength

    Deload week

    A) Seated broad jump
    4 x 3 / go every 90s

    B) Back rack reverse lunge
    4 x 8 / rest 2 min

    C) 2 rounds
    8+8 curtsy lunges
    8+8 single leg calf raises
    8+8 single leg glute bridges

  • 13.4.2026 Deadlift & Split Squat, Strength Workout

    Alternate B1 / B2

    B1. B-stance DB deadlift – 3 x 8-12/side @ RPE 7 (3 RIR), rest 1:00-1:30 before B2

    B2. Bulgarian split squat – 3 x 8-12/side @ RPE 7 (3 RIR), rest 2:00 before B1

  • Teinit 010226 Workout

    Amrap 45min
    (niin monta kierrosta kuin ehtii, laatu edellä)

    800m soutu
    15 etuheilautus kahvakuulalla
    15 maljakyykky kahvakuulalla
    30m farmarikävely

    500m hiihto
    10 pystypunnerrus käsipainolla
    10 devils press käsipainolla
    30m autolla ajo

    1 km pyörä
    20 naruhyppy
    20 abmatt
    30m burbeehyppy

  • AF #masu Workout

    AF WEEK 12 Day 3

    GYMNASTIC CONDITIONING:
    E2MOM x5:

    1-5 Muscle-Up

    Choose a rep scheme that is challenging but sustainable.
    You can choose rings, bar or go with jumping muscle-ups.

  • AF 2026 #masu Workout

    AF WEEK 19 DELOAD, Day 1

    GYMNASTIC CONDITIONING:
    E3MOM x 12 (36min total)

    A) E3MOM x3: 3-5 Ring Muscle-Up + remaining time easy bike/ski/row/jog
    B) E3MOM x3:15-25 GHD Sit-Up + remaining time easy bike/ski/row/jog

    C) E3MOM x3: 5-15m Handstand Walk + remaining time easy bike/ski/row/jog

    D) E3MOM x3: 1-3 Rope Climb + remaining time easy bike/ski/row/jog

    Machines with RPE 2. Focus on your gymnastics. Choose movement models and rep schemes with RPE 3-4 intensity, no failures.

    Scaling:
    Ring MU→ Bar MU→ Jumping MU GHD→ V-Up
    HSW→ 3-5 Wall Walk
    Rope Climb→ 3-5 Strict Pull-Up