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

  • Fitness Workout

    STRENGTH
    Pause front squat + front squat (RPE 8-9)
    1+2 x 5 sets
    - Start moderate and build up
    - Rest 2 minutes between sets
    - 3” Pause in bottom position

    WOD
    For time
    300/250m Row/Ski/2x Bike
    27 Deadlift@50/35 kg (Rx+:70/47 kg)
    300/250m Row/Ski/2x Bike

    Rest 1:00

    300/250m Row/Ski/2x Bike
    21 Deadlift@60/43 kg (Rx+:84/52 kg)
    300/250m Row/Ski/2x Bike

    Rest 1:00

    300/250m Row/Ski/2x Bike
    15 Deadlift@70/47 kg (Rx+:93/60 kg)
    300/250m Row/Ski/2x Bike

    Time cap: 18 minutes

  • Viikko 13 Workout

    Syklin eka viikko.
    Rytmitä treenit siis ohjeen mukaan tai vaihtoehtoisesti
    ma- treeni 3
    ti - treeni 4
    ke - treeni 5
    pe - treeni 1
    la- treeni 2
    su - treeni 6

  • AF #masu Workout

    AF WEEK 12, Day 3

    Finisher:
    1-2 Superset:

    30 Banded Biceps Curl
    30 Banded Triceps Extension

    Target: pump those guns!

  • Upperbody strenght Strength

    8 x e90s: (alt. a & b)
    a) 6-8 strict ring dip @ RIR 2-3
    b) 5 chinup @ RIR 2-3

    *skaalaus: banded ring dip, dip, box dip

  • 5 x supersets Strength

    -6 deadlifts
    -8+8 box step ups

    *2-3min rest between supersets
    *build to moderate

    Score: deadlift weights
    Comment: box step ups

  • EMOM12 Workout

    -12 double KB front rack walking lunges
    -15 RUS KBS +16kg/+12kg
    -15/12cal row
    -rest

  • 25.8.2026 Workout warmup Workout

    2:00/1:00/0:30 of each @ increasing pace
    1) SkiErg
    2) Row
    +
    Build to workout weight for the clean and jerks
    * Practise few short sets of box jump overs and bar-facing burpees between weights
    +
    @ workout weight
    12/8 (cal) SkiErg
    4 Box jump overs
    2 Clean and jerks
    12/8 (cal) Row
    4 Bar-facing burpees
    1 Clean and jerk

  • AF 2026 #masu Workout

    AF WEEK 35, Day 3

    ACCESSORY:
    1-3 rounds, go by feel and rest as needed between:

    1) 5+5 Goblet Cossack Squat
    2) 15 Lateral Raise
    3) 30-45sec D-Ball/Sandbag Hug

    RIR 2-3 Scaling: D-Ball Hug→ Dual KB Front Rack Hold

  • AF 2026 #masu Strength

    AF WEEK 35, Day 3

    WEIGHTLIFTING (2/3):

    E90-120sec x9:

    Power Clean + Hang Squat Clean + Jerk. Touch-and-go reps

    3 set @ 75-80% of 1RM PC + J
    3 set @ 80-85%
    3 set @ 85-90%

    Target: add 2,5-5% compared to last week.

  • AF 2026 #masu Workout

    AF WEEK 35, Day 3

    CONDITIONING:

    30 Cluster for time (squat clean thruster)

    RPE 5. Target: 4-6min . Time Cap 8min.
    Choose a challenging load that allows steady progress. Avoid early burnout by breaking the reps strategically. Finish strong with minimal rest between reps.

    Rxd: 60/40kg. Masters: 50/35kg. Advanced: 70/50kg.