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 Workout

    AF WEEK 39, Day 3

    CONDITIONING:
    Flex Benchmark Friday - “Grind 20”:

    AMRAP20:

    15/12cal Echo
    10 Burpee Pull-Up

    RPE 4-5, grind those last few minutes hard!

    Target: 8+ rounds. Start at a sustainable pace and stay consistent for all 20 minutes.

  • Cf total: pe 9.10.2026 maastaveto Strength

    Maastaveto 2x2x90%

    Maastaveto korokkeelta 3x5x70%
    -1 kumiharkko / 10kg bumber

    Jalkanostot maaten lisäpainolla 4x8-15

    Etuheilautus 1x30

  • Saturday Grind Workout

    33' AMRAP w. partner, YGIG style
    40/40 DU
    30 dbl DB thruster @2x22.5/15kg
    20 burpee box jump
    10 HSPU/ pike push up

  • Snatches Strength

    tempo snatch + power snatch 6x2+1 @65-75%
    snatch 4x1 @80-85%

  • 5.1.2026 Workout Warmup Workout

    EMOM 6
    Row
    Bike
    +
    2 Rounds
    10/side Xiao Pengs
    20-second hang from a bar w/ ribs locked down
    5 Scapular pull-ups
    5/way Scapular rolls
    +
    Build to workout weight for thrusters/power snatches
    * Few short sets of chest-to-bars and bar-facing burpees between weights

    workout weight
    10/7 (cal) Row
    3 Thrusters
    5 Chest-to-bar pull-ups
    10/8 (cal) BikeErg
    3 Power snatches
    5 Bar-facing burpees

  • 4.12.2025 Weightlifting HEAVY WEEK 8/10 Workout

    WARM UP 10min and OLY TEHNIQUE DRILL before snatch

    SNATCH
    2×3@barbell, 3@50%, 2@60%, 1@70% - 100% - find your 1RM of the day! sn-%, rest btw sets 2min

    FRONT SQUAT + BACK SQUAT
    3× 3+5@70-75%, fs-%, rest btw sets 2-3min

    video: front squat + back squat

  • MamaWod Workout

    1) e1:00 x5
    6 pystypunnerrus @tanko

    2) amrap20 kaverin kanssa:

    0:00-09:00: Max metrit hiihto
    Toinen hiihtää, toinen suorittaa yhden kierroksen:
    10 wb + 20m ask.kävelyä
    09:00-11:00 lepo
    11:00-20:00: max calorit echo
    Toinen polkee, toinen suorittaa yhden kierroksen:
    10 rengassoutu + 20 vuorikiipeilijä

    *laitteella ollaan sen aikaa, kun toinen tehnyt yhden oman kierroksen, sen jälkeen vaihto

  • AF #masu Workout

    AF WEEK 52, Day 2

    Finisher:
    10-1 with a pair of light DB

    Biceps Curl
    French Press
    Lateral Raise

    Target: big sets with a huge pump!

  • AF #masu Strength

    AF WEEK 52, Day 3

    WEIGHTLIFTING:
    E2MOM x5:

    5 Hang Power Clean, TnG

    Target: Find 5 RM of the day.

  • 4.2.2026 Active Recovery Workout

    3 rounds for quality

    10 Blackburns
    5 e/side 90/90 to external rotation
    10m Inchworms
    3:00 BikeErg

    3 rounds for quality

    10 Table top raises
    5 e/side Elevated ankle lunges
    10 Strict high pulls e/side
    3:00 BikeErg