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 7, Bonus workout, Engine

    CONDITIONING:
    EMOM x20

    1) 10-15cal Echo
    2) 30-50 DU

    Overall RPE 4-5. This will accumulate. Choose a challenging but repeatable rep scheme. Push this one through!

  • 3.2.2026 30-24-18-12-6 reps for time Workout

    Calorie alternating row & bike erg
    Burpees over dumbbell
    Alternating dumbbell snatches

    TC 25min

  • 13.1.2026 Workout warmup Workout

    Dynamic mobility – 1-2 Rounds
    10/side/drill Leg swings (forward/backward and side-to-side)
    10/direction/leg Standing hip circles
    10/leg Walking knee hugs
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)
    +
    1-2 Rounds
    10/side Xiao Pengs
    0:30 hang from a bar w/ ribs locked down
    2 Scapular swimmers (prone position)
    1:00/side Front Rack mobility drill
    +
    2 Rounds
    10m Walking lunges
    10 banded Good mornings
    10 Push ups
    +
    Barbell prep, 2 rounds @ empty barbell
    3 Hang muscle clean
    3 Strict press
    3 Hang power clean
    3 Push press
    3 Power clean
    3 Push jerk
    6m Front rack walking lunge
    +
    Build up to workout weight for FR lunges and PC+J
    * Few short sets of bar-facing burpees between weights
    +
    @ Once through
    12/9 (cal) Row
    4m FR walking lunge
    8 Bar-facing burpees
    4m FR walking lunge
    – Rest 0:30 –
    14/11 Cal Echo
    2 Power clean and jerks

  • KAHVAKUULA RUUVIKATU Workout

    Jussi

  • 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

  • 05.10.2025 Workout

    Deadlift

    • 5 Reps @60%

    *rest 2min

    • 5 Reps @70%

    *rest 3min

    • Max Reps @80%

    Shoulder Press

    E3MOM X6:

    • Set 1-2: 10 Reps
    • Set 3-4: 8 Reps
    • Set 5-6: 6 Reps

    Endurance

    For Time:

    10-20-30-40

    • Cal Ski Erg
    • Heavy WB

    1-2-3-4

    -Rest 10min-
    Into,

    90s on/45s Off X8:

    • Max Cal Ski Erg

  • 3.12.2025 Active Recovery Workout Workout

    3 rounds for quality
    10 Blackburns
    5 e/side 90/90 to external rotation
    10m Inchworms
    5:00 BikeErg
    3 rounds for quality
    10 Table top raises
    5 e/side Elevated ankle lunges
    10 Strict high pulls e/side
    5:00 BikeErg

  • Voimanosto: ma 19.10.2026 penkki Strength

    Penkki 2x2x85%

    2lankun penkki Max3
    -eli nousu päivän Max3:een
    -ei fail!

    Vipunostot maaten 3x8-15

    Kiertäjät kyljellään 3x20 / käsi

  • Single arm overhead press 1RM Strength

    Single arm overhead press 1RM

  • Makalu Workout

    • 1 Round
    • 8min Work / 1min Rest
    • RPE 8

    Zone 1:

    Partner A:
    KB Lunge x 16 ( 8 per leg)
    KB Stepup x 16 ( 8 per leg)

    Parner B:
    Echo Bike

    Zone 2:

    Parner A:
    Shoulder Rotator x 10
    DB Chest Press x 10
    Single Arm DB Press x10 ( 5 per hand)

    Partner B:
    Sled Push

    Zone 3:
    SkiErg Sprint 250m
    Rest 30s
    RowErg Sprint 250m
    Rest 30s

    Zone 4:
    Heavy FC 50m
    SB Lunge x 20 (10 per leg)
    Russian Twist x 20

    Zone 5:
    Run (incl 3-5%)

    Core Finisher:
    1min SkiErg
    1min Plank
    1min Mountain Climber / One Leg Donkey