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 2026 #masu Workout

    AF WEEK 18, Bonus workout, Engine

    CONDITIONING:
    “Let us Echo”

    EMOM x20

    1) 10-20cal Echo
    2) rest

    Overall RPE 4-5. This will accumulate. Choose a challenging, but doable rep scheme.
    Last 2-3 rounds should feel like you can barely hit the target.

  • 28.2.2026 Open 26.1 Workout

    Open 26.1

  • 26.2.2026 Active recovery Workout

    4 rounds @ steady pace
    2:00 Air bike
    15 Hand to hand swings
    1/side Turkish get-up
    3 rounds for quality
    5 Seiza squat sits
    15 Straight arm band pulldown
    10 Landmine cossacks, alt

  • 13.6.2026 Warmup Workout

    2 Rounds
    10/side Xiao Pengs
    7/side Tall-kneeling KB halos
    0:20 hang from a bar w/ ribs locked down
    10 Banded scapular floor angels
    2 Scapular swimmers (prone position)
    +
    2 Rounds
    5 Scapular pull-ups
    1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    10 Tension swings (sponge/block between feet)
    +
    2 Rounds
    5/side Elevated ankle lunges
    5/side Cossack squats
    5/side Tactical ankle rocks, alternating

  • Strength Workout

    hollow body pos. KB pull over 4x6

    slow eccentric pull up 8x1, 8-10 sec down, 1' rest

    kip swing practice 6-8 sets

  • Viikko 9 Workout

    Tällä viikolla alkaa CrossFit Games Openit. Rytmityksen osalta järkevää tehdä ne perjantaina kardiotreenin sijaan ja siirrät kardiotreenin sit lauantaille voimien perään. Toinen vaihtoehto että lauantaina open ensin alta pois ja voimaosio sit perään. Näillä mennään next 3 weeks! Ja Roudassa lauantaisin aina tiimiwodeilla nää + unisex sauna halutessaan siihen perään!

  • AF #masu Strength

    AF Deload WEEK 13, Day 2

    WEIGHTLIFTING:
    Both sets have 20 reps. Use moderate loading to get solid reps.

    E15sec for 5 min: Power Snatch @ 60-70% of 1RM

    Then

    E15sec for 5min: C&J @ 60-70% of 1RM

    Keep it snappy and repeatable.

  • AF #masu Strength

    AF Deload WEEK 13, Day 2

    WEIGHTLIFTING:
    Both sets have 20 reps. Use moderate loading to get solid reps.

    E15sec for 5 min: Power Snatch @ 60-70% of 1RM

    Then

    E15sec for 5min: C&J @ 60-70% of 1RM

    Keep it snappy and repeatable.

  • AF #masu Workout

    AF Deload WEEK 13, Day 2

    Finisher:
    1-2 superset:

    1) 10 DB Biceps Curl + 20m Gun Rack Walk
    2) 7+7+7 Arnolds Lateral Raise

    Target: go for the pump!

  • Snatch balance & split jerk tech Workout

    E2M x 6

    3 "No feet" Snatch balance + 2 OHS

    Huom! Tekniset painot (n.40-50% of 1RM snatch) No feet = Jalat eivät saa irrota maasta. Päkiällä nousu saa tapahtua ojennuksen jatkumona.

    E2M x 8

    4 sets:

    3 Split jerk behind the neck (2s pause at the catch)

    4 sets:

    3 Split jerk (2s pause at the catch) Huom! Tekniset painot (n. 40-50 of 1RM jerk)