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

  • Laura Strength

    25kg, 27,5kg, 27,5kg, 30kg, 30kg.
    Helppoa ja kivaa, liian kevyet painot loppusarjoissa! Loppureenin punnerukset tuntu, boxia vasten tein.

  • AF 2026 #masu Strength

    AF WEEK 39, Day 1

    STRENGTH (3/3):
    EMOM x8:

    1) 2 Front Squat
    2) 2 Back Squat

    Target: Build on the previous block by increasing the Front Squat volume. Use the same barbell for all 8 minutes. Choose a load that leaves the heaviest sets at RIR 2. Prioritize quality and bar speed over load.

  • WOD 20/02/24 Workout

  • BikeErg Workout Workout

    Warm Up:
    2:00 easy
    :30 moderate
    :30 easy
    :30 moderate/fast
    :30 easy
    :30 Sprint

    BikeErg Intervals:
    5 Min Easy, 4 Min Mod (80-85 RPM)
    4 Min Easy, 4 Min Mod (85 RPM)
    4 Min Easy, 3 Min Hard (85-90 RPM)
    3 Min Easy, 3 Min Hard (90 RPM)
    3 Min Easy, 2 Min Harder (90-95 RPM)
    2 Min Easy, 2 Min Harder (95 RPM)
    2 Min Easy, 1 Min Hardest (95-100 RPM)
    1 Min Easy, 1 Min Hardest (100 RPM)

  • 23.9.2025 Warmup, strength Workout

    EMOM 6 (0:40 work / 0:20 easy)

    1) Row
    2) SkiErg
    3) Air bike

  • Strength Workout

    half kneeling KB bottom up press 4x5/5

    superset, 6x
    1/1 slow eccentric archer push up
    6 pike push up

  • AF 2026 #masu Workout

    AF WEEK 39, Day 1

    CORE:
    3-6-9-6-3

    V-Up
    Tuck-Up
    Sit-Up

    Feel the burn!

  • Endurance WOD Workout

    40 min amrap:
    40/30 cal row or ski
    15 med ball cleans 9/6 kg
    20 KB swings
    30 double unders
    40/30 cal bike
    30 sit ups
    20 alternating box step ups 24/20”
    10 burpees

  • HYROX Workout

    Endurance

    3 x 10min AMRAP / Rest 3min Between:

    A)
    - 5,10,15,20,25,30... x Wall Ball
    - 40m KB Farmers Carry

    B)
    - 10x Burpee Broad Jump
    - 20m Walking Lunge (weighted)
    - 20x V-Up

    C)
    - 1min Erg (ski,row,bike)
    - 20m Heavy Sled Pull/Push

  • 27.6.2025 CLEAN + FRONT SQUAT + POWER JERK Strength

    2× 1+1+1@barbell, 1+1+1@up to 72-77%, jerk-%, rest btw sets 2min