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

  • Muscle & Power, YV1 Strength

    Tempo Bench press (slow down, fast up) 4x5 reps

  • 3 x 8-10 tempo kyykky Strength

    Tempo: 3-1-1

  • WOD 19/03/24 Workout

  • PT Group TO 28.11. klo 18 & 19 Workout

    LÄMMITTELY
    2 kierrosta
    Varvas - kantapää nostot
    Seinäistunnassa pohjenousut
    Seinällä varpaiden nostot
    Seinällä rangan rullaus
    Kyykky kierto alas + pään ympäri lp
    Vaaka + polvennosto lp
    Kasakkakyykky + polvennosto lp
    Kerä - kuppi
    Selän ojennus päinmakuulla

    KIERTOHARJOITUS
    4 kierrosta - 35s./25s.
    1. Maastaveto
    2. Landmine työntö
    3. Hiihtolaite
    4. Gorillasoutu
    5. Pallon heitto seinään kierrolla
    Lepo kierrosten välissä

  • Endurance WOD Workout

    5 rounds for consistency:
    A. 9 T2B
    B. 15 wall balls
    C. 21 cal row or bike or ski
    D. 15 single KB deadlifts 36/28 kg
    E. 9 burpee box jump overs
    2 min rest

    Mix the order of the movements for each set.

  • 2026 AF #masu Workout

    AF WEEK 20, Day 3

    CONDITIONING:
    3x with 3min rest between

    6 Burpee Box over
    3 Bar Muscle-Up
    6 Burpee Box over
    6 C2B
    6 Burpee Box over
    9 Pull-Up

    Overall RPE 4 Target: unbroken sets. Scale the movements and rep scheme if needed. All three rounds within 10sec. Fast, but sustainable pace with the burpee box overs. Advanced athletes can use a rep scheme of 4-8-12 or 5-10-5.

    Scaling:Bar MU→ Jumping Bar MU, C2B→ Pull-Up, Pull-Up→ Jumping Pull-Up

  • Endurance WOD Workout

    5 rounds for consistency:
    A. 9 T2B
    B. 15 wall balls
    C. 21 cal row or bike or ski
    D. 15 single KB deadlifts 36/28 kg
    E. 9 burpee box jump overs
    2 min rest

    Mix the order of the movements for each set.

  • Extra Credit 29-03-2024 Workout

    OPTIONAL COOL DOWN

    2-3 SETS FOR QUALITY
    :30/:30 Calf Smash on Roller
    :30/:30 L-Position Pec Stretch on Rig or Wall*
    20 Alt. Deadbugs
    -Rest as Needed b/t Sets-

    *Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.

  • Bebop and Rocksteady Workout

    Partner workout
    For time:
    100 x Overhead squat
    Ski 12/ 9 cal
    100 x Hang snatch
    Ski 12/ 9 cal
    100 x Push press behind the neck
    Ski 12/ 9 cal
    100 x Front rack lunge
    Ski 12/ 9 cal
    100 x Thurster behind the neck
    Ski 12/ 9 cal
    100 x Zercher squat
    Ski 12/ 9 cal
    100 x Deadlift
    Ski 12/ 9 cal

    Add little more weight after movement. Start barbell 20/ 15 kg

  • Upperbody strenght Workout

    3-4 rounds for quality
    max set of strict hspu
    3 pull up+3 chin up @ weighted if needed
    (4-6)+(4-6) KB turkish sit up
    *rest as needed

    strict hspu->1xabmat strict hspu->pike hspu->DDB Z-press