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

  • PTG TO 3.4. klo 18 Workout

    LÄMMITTELY
    1. Ranteet / kyynervarret
    2. Lapapunnerrus
    3. Nelinkontin kierrot
    4. Nelinkontin vk jalkapöydän ympäri --> vastakkaisten raajojen ojennus
    5. AKK - lonkankoukistajat
    6. Syväkyykyssä kierrot
    7. Selinmakuulla paino suoralla kädellä - t-kierto + painon kurotus kohti kattoa
    8. Vk pyöritykset

    VOIMA
    3 x 6/jalka yhden jalan kyykky boksilta

    KÄSILLÄSEISONTA
    • Käsilläseisonta harjoitteet seinällä/boksilla
    • Core harjoitteet
    1. polviseisonnassa vk lantion ojennus + lp suorille käsille ylös
    2. Hollow hold
    3. Päinmakuulla kuppi (+kaari)
    • Lavanhallinta/vahvistus
    1. Lapapunnerrus / lapatyöntö
    2. Tankopito suorilla käsillä

  • 2.11.2026 BACK SQUAT Strength

    BACK SQUAT + SINGLE LEG RDL
    *rdl: barbell clean grip

    3× 3 + 5 reps/leg@70-80% bs-% + mod weight 1-2 reps in reserve, rest 3-4min

  • 28.5.2026 Warmup, Strength Workout

    3 hang clean high pulls
    3 hang muscle cleans + 3 strict presses
    3 tempo front squats, tempo 53X1+ 3 push presses
    3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 clean pull-unders + 3 push jerks
    3 hang (squat) cleans + 3 split jerks

    – You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • 29.12.2025 Workout

    Power Snatch

    A) E2MOM Untill Days Heavy 2RM:

    B) Power Snatch

    • 4x1 @100% From 2RM

    *rest 2min between

    OHS

    • 5x4

    @1-2 RIR
    *Rest 2-3min Between

    Metcon

    EMOM Till Failure/Moti loppuu

    Odd: 13 Cal Row
    Even: 5 Devils Press 2x40lbs

    *Add 1 Cal to Row Each Round

    Accessories

    4 Rounds For Quality:

  • Conditioning Workout

    6x4min on 1min off

    4min AMRAP:
    15 KB swing @ 20/12kg
    10 KB clean
    5 worm walk out
    10 (5/5) KB teapot
    15 TRX row
    continue next AMRAP where you finished

  • AF 2026 #masu Workout

    AF WEEK 20, Bonus workout, Engine

    CONDITIONING:
    E4MOM x8 (32min total)

    1) 400m Run
    2) 500m Row
    3) 1000m Bike
    4) 500m Ski

    Overall RPE 4

    Target: consistent pace, sub 2min rounds.

  • Santa’s strength factory Workout

    Tottujen tehdas- alkulämmittely🎁

    5min= 4min work/ 1min rest

    Lahjavarasto: Front Squat

    Rekityöntö: Sled push

    Joulupukin selkä: Arm row

    Kuusen nosto: Push press

    Lumikuorma: RDL

    Piparkakkutehdas: Farmer’s carry (raskas)

    JouluBonus 🎄

  • AF #masu Strength

    AF WEEK 48, Day 1

    WEIGHTLIFTING
    Squat Clean Wave, EMOM x20, Drop and Go.

    1) 3 reps @ 70-75% of 1RM
    2) 2 reps @ 80-85%
    3) 1 rep @ 90-95%
    4) rest

    Target: no misses, push through the heels and stay over the
    barbell.

  • 1.5 mile run Workout

    Haven't worked out in a week...felt tough, but not sore.

  • 2.12.2025 Warmup, Strength Workout

    2 rounds
    0:30 Hang from bar
    8 Scapula push-ups
    8 Push ups
    8 Slow, controlled plate squats*
    * Holding a plate (or KB) in front for counter-balance
    +
    Build to workout weight for DB Hang CnJ and Box step overs
    * Practice few sets of wall balls and wall walks between weights
    +
    @ Workout weight
    12/8 (cal) BikeErg
    8 Wall balls @ 9/6kg (20/14lbs), 10′ target
    4 DB Hang clean and jerks @ 2 x 22.5/15kg (50/35lbs)
    12/8 (cal) SkiErg
    8 DB Box step overs, 20″ @ 2 x 22.5/15kg (50/35lbs)
    2 Wall walks