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

  • AF 2026 #masu Strength

    AF WEEK 21, Day 1

    STRENGTH (2/3):

    Weighted Pull-Up 3x5

    RIR 1. Rest as needed between sets.

  • TECHNICALLY STRONG Workout

    Gymnastics

    Warm up
    10min

    Gymnastics for quality
    20min
    Rope and pistol squat skills practice

    Gymnastics WOD
    EMOM 18min

    8 alt pistol squats
    4 high box jumps
    1 rope climb or 2 bar muscle ups

    Scale as needed

  • AF 2026 #masu Workout

    AF WEEK 21, Bonus workout, Engine

    CONDITIONING:
    “Jerry in pieces”
    4 rounds, with 3min rest between:

    400m Run
    500m Row
    400m Run
    3min rest

    Each round starts and ends with the run.

    Target: all rounds with consistent pace and within 10sec Total of 3,2km run and 2000m row

  • 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

  • Mobility & CORE Workout

    hip & spine mobility

    banded hamstrings curls 4x10

    sumo squat 4x5, 3sec down, 2sec pause at the bottom

    frog pose Th rotations 3x8/8

    superset, 4x 10m tiger walk

    5/5 Z-sit rotations

  • WOD Workout

    11' AMRAP
    1 wall walk
    5 push up
    10 alt. DB snatch @ 20/12.5kg

  • Strength Workout

    half TGU 3x6/6

    10' EMOM
    1: 5/5 renegade row
    2: 5 pull up

  • 26.7.2026 EMOM 36 Workout

    1) 1-3 BMU / 4 chest to bars / 5 pull-ups

    2) 5+ 5 DB hang clean & jerks

    3) 12 box jumps

    4) 5 hspu / 5 pike push-ups / 5 DB push-ups

    5) 10 cal bike erg

    6) rest

  • Conditioning Workout

    40min For Quality
    600m Run
    500/400m Row or 1000/800m Bike Erg
    20 Alt. Box Step-Ups
    20 + 20m DKB Mixed Carry (Front rack & Farmers)

    Rest 2min between rounds.

    RPE 3-3.5 Kehittää aerobista työkapasiteettia ja kykyä ylläpitää tasaista työtehoa pitkän harjoituksen ajan. RPE 3-3.5 työ tuntuu selvästi harjoittelulta, mutta pysyy koko ajan hallinnassa. Hengitys on koholla, mutta rytmikästä, eikä vauhtia tarvitse pudottaa kesken kierroksen. Pystyt puhumaan lyhyitä lauseita ja tunnet, että pystyisit tarvittaessa jatkamaan samalla teholla vielä pitkään. Tavoitteena on pitää vauhti hallittuna koko 40 minuutin ajan. Juoksun ja ergometrin tulee pysyä tasaisina, ja Box Step-Upit sekä kantamiset tehdään ilman tarpeetonta kiirettä.

  • Prison Gym Workout

    Hang snatch work

    slow squats w 65
    3x8

    Diane
    21-15-9
    deadlifts (155)
    HSPU (did inverted)