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 26.2.2026 klo 17 Workout

    LÄMMITTELY
    2 kierrosta, 40s./liike
    1. Lonkan pyöräytys vk yli oik.
    2. Lonkan pyöräytys vk yli vas.
    3. Lankku + kyykky taakse
    4. 90/90 (+lantionnostolla)
    5. Eteentaivutus - kyykky + käden avaukset

    VOIMA
    Liikepari A
    3 x 6-8/jalka askelkyykkykävely
    3 x 10-12 russian twist

    Liikepari B
    3 x 4-6 maastaveto
    3 x 10-12 käänteinen vatsarutistus

    EMOM 8
    5-8 cal hiihto
    5-8 cal pyörä
    5-8 cal soutu
    Lepo

  • 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.

  • 17.1.2025 Workout warmup, Strength Workout

    2 Rounds
    10/side Xiao Pengs
    0:30 hang from a bar w/ ribs locked down
    3 Scapular swimmers (prone position)
    5 Scapular pull-ups
    +
    2 Rounds
    8 Scapula push-ups
    8 Hand release push-ups
    8 Tension swings
    5/way Scapular rolls
    +
    Build to workout weight for deadlift
    * You can “pre warm-up” front squat as you build up the deadlift (up to workout FS weight)
    ** Do a few short sets of burpee pull-ups, chest-to-bar pull-ups and bar-facing burpees between deadlift/FS sets
    +
    5-3-1 @ workout weight
    Deadlifts
    Burpee pull-ups

  • WL + Barbell cycling Workout

    non contact squat clean + squat clean + split jerk

    "In every 30"" x 8 sets" 1 clean & jerk

  • 7.8.2026 RDL, Strength Strength

    Romanian Deadlift

    2 x 8 @ 3 RIR (55+%1RM DL), rest 2:00-3:00 b/t sets

  • 2.7.2027 Push Press & Chin-ups, Strength Workout

    Alternate B1 / B2

    B1. Push press – 3 x 5 @ 70%, rest 1:00 before B2

    B2. Strict chin up – 3 x 5+ @ Bodyweight, rest 2:00 before before B1

  • 7.8.2026 Deadlift, Strength Strength

    Deadlift

    3 x 3 @ 75%, rest 3:00 b/t sets

  • Conditioning Workout

    Partner workout

    00:00-06:00
    AMRAP 6 mins ( Relay)
    3 Single KB goblet burpee @24/16kg
    6 KB Goblest box step up@50cm 3/3
    9 USA Swing
    Complete a Full round then switch

    06:00-10:00
    AMRAP 4 mins (YG,IG)
    Max cal machine

    10:00-16:00
    AMRAP 6 mins (Relay)
    20m KB Farmer Carry 2x24/16kg
    20m Sandbag carry @45/30kg
    20m partner carry
    Complete a Full round then switch!

    16:00-20:00
    AMRAP 4 mins (YG,IG)
    Max cal machine

    20:00-26:00
    AMRAP 6 mins (Relay)
    5 kip pull up
    10 incline push up on box
    15 air squat
    Complete a Full round then switch!

    26:00-30:00
    AMRAP 4 mins (YG,IG)
    Max cal machine

  • MamaWod Part2. Workout

    Amrap10:
    10 d-db row
    10 d-db alt. Reverse lunges
    5+5 db push press
    10 r.twist
    :30sec machine

  • DB Pench press Strength

    Käsipaino penkki