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

  • 29.9.2025 ACCESSORY WORKOUT Workout

    note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

    Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

    2-3 rounds

    6-10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip

    10+10+10×/side LU RAISES + DB SHRUGS + SHOULDER EXTERNAL ROTATION

    10+10+10× INCLINE Y RAISES + DB FRONT RAISE + REAR DELT ROW & FLY

    10+10× WEIGHTED SIT UPS + BACK EXTENSION *molemmissa kuorma niskassa, sit up jalat telakoituna

    10× ROLL ABS

    10× SEATED LEG RAISE OVER OBJECT *db/kb - nosta jalat objektin yli sivulta toiselle ja hajareisin

    10× HIP THRUST

    10×/side SLIDING LEG CURL *lattialla selinmakuulla lantio ylhäällä, esim. 2,5kg levypaino kantapään alle - liu'uta vuoronperään jalkaa suoraksi - lantio säilyy ylhäällä, core vahvana tukena

    --

    video: CHIN UPS

    video: CABLE LAT PULL DOWN

    video: LU RAISES

    video: DB SHRUGS

    video: SHOULDER EXTERNAL ROTATION

    video: INCLINE Y RAISES

    video: DB FRONT RAISE

    video: REAR DELT ROW & FLY 3:44

    video: WEIGHTED SIT UPS

    video: SEATED LEG RAISE OVER OBJECT + hajareisin jalannostot

    video: HIP THRUST

    KEHONHUOLTOA!

  • FUNCTIONAL BODYBUILDING Workout

    Strength:

    A, 4 sets:
    Goblet Band Spanish Squat x 12
    DB Sumo Squat w/ pulse x 8 @mod-heavy

    B, 3 Sets:
    Seated Single Leg KB Tibialis Raise 10/10 @light
    Single Leg DB Calf Raise 10/10 (elevated) @light

    WOD:
    Kettlebell AMRAP 10 MINS
    2-4-6-8…
    KB Deadlift
    KB Russian Swing
    KB Goblet Squat
    KB Goblet Lunges

    RX: @24/16

  • Intervals Workout

    6xe3min:

    A)15m DKB walking lunge @2x16/2x12kg
    200m run

    B)15/12 cal row/ski
    200m run

    C)6 sandbag to shoulder @ moderate
    200m run

    @RPE 4
    -> jos ei pysty juoksemaan voit tehdä ergoa.

  • AF 2026 #masu Workout

    AF WEEK 38, day 1

    ACCESSORY:
    1-2 set:

    10 Reverse Snow Angel

  • 31.8.2026 3 Sets, Strength Workout

    3 sets

    8-12 Strict toes-to-bars OR ab rollouts
    40m/side Suitcase carry

  • Voimanosto: to 8.10.2026 maastaveto + penkki Strength

    Maastaveto 3x3x75%

    Penkki 2x1 (75-80%)
    -3s stopit

    Bulgarian Split Squat 3x12 / jalka

    Kulmasoutu vastaotteella 5x10-15

  • WOD metcon Workout

    10 rounds for time:
    6 alternating DB snatches (15/10 kg)
    8 push ups
    12 air squats

    15 min timecap!

  • 1 RM Clean Strength

    10min time to find 1 RM clean

  • Main site Tuesday 250520 Workout

    For time

  • AF 2026 #masu Workout

    AF WEEK 38, Day 1

    CONDITIONING:
    For time:

    9-7-5-3 Dual KB Hang Cluster
    12/9cal Echo after each set

    RPE 4.
    Target: Sub 6:30. Time Cap 8.
    Stay smooth on the clusters and push the Echo. Increase your pace in the final two rounds.
    Rxd: 2x24/16kg. Masters: 2x20/14kg