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

  • WOD 28/12/24 Workout

  • MamaWod Workout

    3:00 on/ 1:30 off x 6 rounds:

    A) 12 cal bike erg, loppuaika:
    6 d-db push press
    6 d-db devils press

    B) 10 cal row, loppuaika:
    5 box jump
    5 tuck up

    C) 8 cal ski, loppuaika:
    4 burpee plate over
    4 plate thruster

  • 2.9.2025 EMOM 15 & EMOM 6 Workout

    EMOM 15
    1: max cal bike erg (standing)
    2: 6 burpee box jumps
    3: 10 sit-ups

    EMOM 6
    1 minute: 0:20 hollow hold
    2 minute: 20 russian twist with medball
    3 minute: 10 glute bridge plate pull-overs

  • TECHNICALLY STRONG Workout

    Gymnastics

    Warm up

    2 rounds

    :30 Single rope jumps
    10m wheel barrel with partner
    :30 2 single, 1 Double
    3 x 10m cartwheel
    :30 Double unders practice
    20sec Handstand or 10 shoulder taps with partner

    Gymnastics for quality
    E2mom for 26min

    ODD
    RX Handstand walk obstacle course
    INTERMEDIATE Handstand walk (for distance)
    BEGINNER Wall walk

    EVEN
    DU / crossover / single practice
    (3x 10-15)

    AMRAP 8
    YGIG with partner

    30 DU/singles
    3m handstand walk

  • Mobility & CORE Workout

    hip & spine mobility

    banded hamstrings curls 4x10

    sumo squat 4x5, 3sec down, 2sec pause at the bottom

    frog pose Th rotations 3x8/8

    superset, 4x 10m tiger walk

    5/5 Z-sit rotations

  • TECHNICALLY STRONG Workout

    Gymnastics

    Warm up

    2 rounds of

    12 KB swings
    10 alt. KB power clean+ front squat
    5+5 KB thrusters
    10 Active to passive
    10 hollow rocks
    10 ring rows

    Gymnastics for quality
    Butterfly C2B & pull-up technique
    Advanced: Bar muscle up.

    Supplementary movements:
    Cartwheel

    Partner AMRAP 7
    3 T2B
    2 pull-ups
    1 Up & over

    YGIG with partner. Complete one full round, while partner rests or assists.
    Scale movements as needed.
    If all movements are easy, try to preform all movements in a row.

  • PTG TO 12.12. klo 19 Workout

    LÄMMITTELY
    Kiertoharkka - 2 x 35s./20s.
    1. Hiihto
    2. Seinäkyykky
    3. Seinäistunta + pohkeille nousu
    4. Pystypunnerrus vk
    5. Uimari seisten
    6. Lisko oik.
    7. Lisko vas.

    EMOM 12
    5x leuanveto / 10x rengassoutu
    10x askelkyykkykävely
    10x vauhtipunnerrus kp
    30s. hiihto ergo

    2 min lepo

    EMOM 12
    30s. soutu ergo
    10x goblet squat
    20x lankussa jalan täpäytykset
    10x tempaus lp

  • Viikko 10 Workout

    Hiihtoloma viikkoa =)

  • AF 2026 #masu Workout

    AF WEEK 14, Day 1

    CONDITIONING:
    Tabata 8 rounds:

    RKBS

    Target: go heavy with the KB!

  • Main site Wednesday 250528 Strength

    For time
    - 15/20-calorie row
    - 15 box jumps
    - In the remaining time, perform a dumbbell farmers carry for max distance

    Rest 2 minutes between sets. Perform the farmers carry in 25-foot segments

    ♀ 35-lb dumbbells, 20-inch box
    ♂ 50-lb dumbbells, 24-inch box