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

  • 25.12.2025 Hyvää Joulua <3 Workout

    Ei wodeja!

  • 28.07.2025 Workout

    Snatch

    A) E90SEC X5

    B) E90SEC X5

    Start @75% and build up

    C) Barbell Conditioning

    5x30s on/30s Off:

    AMRAP: Power Snatch @45kg

    Back Squat

    • 1x3 @70%
    • 1x3 @75-80%
    • Max Reps @85% (1 RIR)

    Optional Metcon

    AMRAP 9

    • 10-15-20-25 etc. GHD Sit Up
    • 15 WB
    • 30 DU/45 SU

    Accessory

    A) 4 Sets Of:

    -rest 90s-

    -rest 90s-

    B) 4 Sets Of:

    • 10-15 Slider Hamstring Drag

    -rest 90s-

    • 10-15 DB Preacher Curl

  • AF #masu Workout

    AF WEEK 43, Day 1

    CONDITIONING
    “Fran” For time:

    21-15-9
    Thruster
    Pull-Up

    RPE 5, maximum effort.
    Target: sub 5min. Push yourself! No need to lean on your knees, this is all out.

    Rxd: 42,5/30kg.
    Masters: 35/25kg

  • 05.03.2026 Workout

    Deadlift

    E3MOM X6

    Set 1-2: 3 Reps
    3-4: 2 Rep
    5-6: 1 Rep

    *tähtää raskaampiin, ku viime vkolla

    Metcon

    3 Rounds For Time:

    • 6 Wall Walk
    • 6 Devils Press @2x35lbs

    rest 2min

    3 Rounds For Time:

    • 10 DB STOH 2x50lbs
    • 15m HSW

    Strength

    4x Superset:

    *rest 2-3min between sets

    Accessories

    3-4 Rounds For Quality:

    • 45-60s Chinese Plank
    • 45-50 Spanish Squat Hold

  • TECHNICALLY STRONG Workout

    Gymnastics

    Warm up

    2 rounds of

    20 Plate hops
    10 Ground to overhead with plate
    10 Active to passive
    10 hollow rocks
    10 kips
    10 ring rows or 3- 5 strict pull-ups

    Gymnastics for quality 30min
    - Kipping & Butterfly C2B & pull-up technique.
    - Up & over

    Bonus for Advanced: Bar muscle up & cycling practice.

    Partner AMRAP 6
    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.

  • Sunset Workout

    2min RUN
    50 Air Squat

    4min RUN
    40 Lunges

    6min RUN
    30BBJ

    8min RUN
    20 Air Squat
    20 Lunges
    20 BBJ

    10min RUN

    Come On !

  • Develop Workout

    -2 Rounds
    -2,5min work / 30s rest

    Zone 1:

    Run (inc 3-5%) / Airbike

    Zone 2:

    -Row sprint 100m
    -Rest 20s

    Zone 3:

    Sled Pull Hikes (YGIG)

    Zone 4:

    -DB weighted Burpee x 5
    -Reverse Lunge x 5

    Zone 5:

    Run (inc 3-5%) / Airbike

    Zone 6:

    -Ski Sprint 100m
    -Rest 20s

    Zone 7:

    -Heavy High Pull x 5
    -Heavy Army Press x 5
    -Weighted Crunch x 5

  • PTG TI 17.3.26 klo 11 Workout

    LÄMMITTELY
    2 kierrosta 40s./liike
    1. Roikkuminen + lapavedot
    2. Askelkyykky ylävartalon kierrolla
    3. Käsien lähennys vk
    4. Takaketju "paikoillaan kävely"
    5. Päinmakuulla kädet niskan takana - ylävartalon nosto + käsien ojennus

    VOIMA
    3 kierrosta
    1. Lattiapunnerrus kp x 8
    2. Sjmv kp x 8
    3. Gorillasoutu x 8+8

    AMRAP 10min
    5 cal laite
    10 x lankussa olkapääkosketukset
    10 x russian twist

  • 15.9.25 Workout

    Accessory:

    3-4x
    8 good morning
    10+10 bulgrian split squats

  • AF 2026 #masu Workout

    AF WEEK 29, Day 1

    CONDITIONING:
    EMOM x5:
    12 KBS + remaining time max rep Wallball

    RPE 4, very heavy breathing but not all out.
    Rxd: 24/16kg. Advanced: 32/24kg.

    Every minute starts with 12 KBS. Score : wallballs. This is basically a
    5min amrap. Keep moving.