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

  • Main site Tuesday 250916 Strength

    For time

    • 16/20-calorie row
    • 50-foot farmers carry
    • 50-foot farmers carry
    • 50-foot farmers carry
    • 50-foot farmers carry

    ♀ 35-lb dumbbells
    ♂ 50-lb dumbbells

  • AF 2026 #masu Workout

    AF WEEK 15, Day 2

    CONDITIONING:
    4 rounds, with 2min rest between

    400m Run
    12 DB Snatch (alternate arms on each rep)

    6 Bar Muscle-Up
    2min rest

    RPE 4 When working.

    Target: sub 3min rounds. Sustainable run. Choose a loading you can get all sets unbroken and choose the pulling movement you can get 6 reps in 1-2 set.

    Rxd: 22,5/15kg.
    Masters: 20/12,5kg.
    Advanced: 30/20kg

    Scaling: 400m run→ 300m or 1000m Bike Bar MU→ C2B→ Pull-Up

  • WOD: For time Workout

    For Time:

    Buy in: 100 DU / 200 SU

    Then 3 rounds:
    10 double db/kb STOH
    10 double db/kb front rack squat
    10 Push-up

    Cash out: 100 DU / 200 SU

    Target: sub 8min
    TC: 12min

    RPE 8,5 - valitset sellaiset painot, että kässäri-liikkeet kulkevat ub, mutta ovat haastavat.

    Huom! Molemmat versiot päivän treenistä voit tehdä kaikilla päivän tunneilla.

  • Etu+takakyykky Strength

    2x800m juoksu
    2x2min soutu
    Kyykkylämmittelyt

    Etukyykky 5x6x60kg
    Vuorotellen joka alkavalla 4min
    Takakyykky 5x10x60kg
    Askelkyykkyhypyt ja pakarannostot 3x vuorotellen
    8x leukaa

  • 09.05.2025 Workout

    C&J

    E2MOM X9

    Set 1-3: 3 C&J @70-75%
    4-6: 2 C&J @80-85%
    7-9: 1 C&J @90%

    • Jos fiilistä, ota pari ykköstä lisää.

    Strength

    Alternate A&B For 4 Rounds:

    A) 10 DB Bench Press (2 RIR)
    rest 60s
    B) 8-10 Barbell Row (1-2 RIR)
    rest 2min

    Metcon

    EMOM 24
    1) 15 Cal Echo
    2) AMRAP: Power Clean & Jerk @60kg (Cap 45s)
    3) 6 Shuttle runs
    4) Rest

    Accessories

    Core 4 Rounds For Quality:

  • AF #masu Workout

    AF WEEK 42, Day 2

    CORE:

    3-6-9-6-3
    V-Up
    Tuck-Up
    Sit-Up

    For the burn!
    You can use a rep scheme of 4-8-12-8-4 if wanted.

  • PTG TO 19.12. klo 17 Workout

    LÄMMITTELY
    - Tekniikkatikkaat
    - Reaktiopelit

    TIIMITREENI
    2024 m soutu / hiihto
    72 x wall ball
    72 x etuheilautus
    72 x istumaannousu pallolla
    72 x slam ball olan yli
    72 x synk. air squat

    Timecap 35min

  • 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

  • 28.2.2026 Open 26.1 Workout

    Open 26.1

  • 21.10.2025 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 hug
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)
    +
    1-2 Rounds
    20m High knees
    20m Butt kicks
    20m Skipping
    +
    EMOM 6 @ building pace
    1) Run
    2) Air bike
    3) SkiErg
    +
    @ workout pace
    200m Run
    10/7 (cal) Air bike
    200m SkiErg