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

  • Pienryhmätreeni 2.7.26 Workout

    LÄMMITTELY
    1 min / liike
    1. Cat - Cow
    2. Nelinkontin rintarangan kierto
    3. Lisko
    4. Uimari päinmakuulla
    5. Kylkimakuulla ristikkäisten raajojen ojennus lp
    6. Lantionnosto rullaten
    7. Dead bug

    VOIMA
    Pääliike
    4 x 4-6/käsi kulmasoutu kp
    Tukiliikkeet
    3 x 8 pull over
    3 x 8 /jalka askelkyykky stepperillä eteenpäin

    AMRAP 10min
    8 + 8 x vuorikiipeilijä
    20-30s. köydet
    8 x slam ball paiskaus
    20-30s. soutu/pyörä
    8 x etuheilautus

  • Burpee nopeus Workout

    For Time

    10 x Burpee

  • Muscle & Power, CORE Workout

    3 rounds of:
    5 Dragon flags
    10 Windshield vipers
    15 Feet anchored Crunches
    20 Feet anchored Cross crunches
    max Hollow hold
    Rest

  • Strength Workout

    3 rnds for quality
    5/5 unilateral KB RDL
    8/8 russian twist
    3/3 KB windmill

    10' EMOM
    1: 10 ring row
    2: 10 dbl KB push press

  • 29.10.2024 Workout Warmup Workout

    Warm-up

    3:00 Echo Bike
    3:00 Bike Erg
    +
    2 rounds
    10 Hollow rocks
    50 Speed rope skips
    10m Duck walk
    5 Rope pull-ups
    +
    @ workout pace/weight
    30 Double-unders
    6 Toes-to-bars
    3 Box step-overs
    6 Handstand push-ups
    1 Legless rope climb

    – rest 1:00 between rounds –

  • 25.8.2025 ( Strength ) Workout

    Ring Muscle-up Drills / Capacity

    2 to 3 rounds of:
    5 Back support slide throughs
    3 Single leg transition drill
    5 Russian dips
    0:10-0:20 Ring support hold (thumbs out)
    5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    0:10-0:20 Bottom of ring dip hold
    5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)

  • WOD 23/11/24 Workout

  • AF #masu Workout

    AF WEEK 12, Day 3

    Finisher:
    1-2 Superset:

    30 Banded Biceps Curl
    30 Banded Triceps Extension

    Target: pump those guns!

  • Gymnastic strength Workout

    4 rnds for quality
    8 hollow body pos. band lat pull down
    5/5 one arm TRX row w. rotation
    "10-15"" active hang "

    superset, 6x
    1 slow eccentric pull up (8-10 sec down)
    8-10 shoulder taps in pike position (legs on box)

    5rnds for time:
    1 wall walk
    5 hanging knee raises
    10 air squat

    T.C.: 6'

  • AF 2026 #masu Workout

    AF WEEK 18, Day 3

    CONDITIONING:
    “Barbell Hell by Coach P.”

    For time:

    50 Deadlift
    50 Bar over Hop
    50 Hang Power Clean
    50 Bar over Hop
    50 Front Squat
    50 Bar over Hop
    50 STOH

    Time Cap 22min.

    Rxd: 60/40kg. Masters: 50/35kg

    This is brutal, and the workout starts to really hit you with the front squats. Smart pacing, short breaks only. Push yourself, this is our last workout before the deload week.