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 #masu Workout

    AF WEEK 8, Day 3

    ACCESSORY:
    2-3 rounds, go by feel and rest as needed between:

    1) 8+8 Bulgarian Squat (load as wanted)
    2) 20-30m D-Ball/Sandbag Carry

    RIR 2 with the squats. Work with what you got with the carry

  • Main site Saturday 251213 Workout

    For time

    • 15 shoulder-to-overheads
    • 30 burpee box jump-overs

    ♀ 95-lb barbell and a 20-inch box
    ♂ 135-lb barbell and a 24-inch box

  • BOOTYCAMP Workout

    SET A | 4 rounds
    8x hip thrust
    10x lying oh plate leg lift

    SET B | 3 rounds
    6+6x DDB/DKB split squat
    8x banded hamstring curl
    6-8x box jump

    AMRAP8:
    6x wallball
    20x mountain climber
    6x KB swing
    20s plank hold

  • Muscle & Power, CORE Workout

    3 rounds of:
    40 Flutter kicks
    30 AMSU
    20 Mountain climbers
    10 T2B
    Rest

  • 9.9.2025 EMOM 9, for max reps: Workout

    1: pull-ups
    2: wallwalks
    3: air squats

  • Voima- keskiviikko, torstai Workout

    Raskaita pystypunnerruksia

    LÄMMITTELY
    3-5min ergo
    sitten
    3 kierrosta:
    6+6 kahvakuula-pystypunnerrus, pohja ylöspäin (kevyt)
    12 ojentajat kuminauhalla (kevyt)
    12 ilmakyykky

    PRIMER
    -nousu ensimmäiseen työpainoon 3-5 toiston sarjoilla

    PYSTYPUNNERRUS
    3@70%
    3@80%
    3+@90%
    -2-3min lepo sarjojen välissä

    APULIIKKEET
    3x max toistot TAI 3x8-12 dippi (telineessä tai boksien välissä)
    3x10+10 yhden jalan pohjenousu RPE 8-9
    3x12 hauiskääntö RPE 9
    -1-2min lepo sarjojen välissä
    -liikkeet voi tehdä yksi kerrallaan tai kiertoharjoitteluna

  • 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

  • Mian WOD Workout

    🪴💙🌳💙🌲

  • 2.3.2026 3 rounds, Strength Workout

    3 Rounds @ focus on posture & quality

    0:30/side KB off-set (FR+OH) march
    8-12/side ATG Split squat
    0:20-0:40/side Copenhagen plank

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    max reps DU
    3+3 turkish get up
    max reps DU

    rest as needed between sets