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

  • Strength Workout

    push up pos. lat pull down 3x8/8

    10' kipping practice

    kipping pull up to kipping ttb 5x3+3, focus on kipping movement

  • 28.11.2025 Warmup Workout

    3 hang clean high pulls
    3 hang muscle cleans + 3 strict presses
    3 tempo front squats, tempo 53X1+ 3 push presses
    3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 clean pull-unders + 3 push jerks
    3 hang (squat) cleans + 3 split jerks

    – You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • MamaWod Part1. Strength

    E1:30 x 6:
    A: 12 Lattiapenkki @2x db
    B: 8/8 Kulmasoutu @1x db
    *vuorotellen a/b

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    4+4 turkish get up
    60-80m D-ball carry

  • 17.2.2026 Barbell Prep. Workout

    Barbell prep

    3 Sets @ increase load each set (start w/ empty barbell)
    3 Snatch pulls
    3 Hang muscle snatches
    3 Behind the neck snatch grip push presses
    3 Hang power snatches

  • 28.10.2026 FRONT SQUAT Strength

    FRONT SQUAT + DB's DEFICIT BSS
    *bss: etumaisen jalan alle levypaino/15cm boksi jne. mitä korkeampi sen syvempi kyykky. Kehonpaino 80-90% etumaisen jalan päälle, takajalka hengailee penkillä nilkka suorana. Keskivartalo aktivoitu ja paineistettu. Liikkeen ajan lantio säilyy vaaterissa, ei droppaa puolelta eikä toiselta sekä alaselkä pysyy suorana - ei notkoa. Jos haluat enemmän tuntemusta etureiteen - pidä torso mahdollisemman pystyssä ja kyykkäät suoraan alaspäin. Jos haluat tuntemuksen etureiteen sekä pakaraan - koukista lantio, joilloin torsoon tulee kevyt etukumara (niikuin täti videolla) - kyykkää tästä suoraan alaspäin. Puske ylös etumaisen jalan työllä!

    3× 5 + 5 reps/leg@60% fs% + mod weight 1-2 reps in reserve, rest 3-4min

  • KB For Quality Workout

    3-4 Rounds For Quality

    • 30/30m Mixed KB Rack Walk
    • 10-15 Heavy KB Swing
    • 30/30m KB Suitcase Carry

  • WOD Workout

    12'AMRAP
    50m shuttle run
    1 rnd Cindy
    10 burpee

  • Hyrox 5 kierrosta alkavalla 2 min Workout

    5 kierrosta alkavalla 2 min

    1. Soutu/hiihto
    2. Naruhyppy 3 Pyörä/echo
    3. Lepo

    Kesto 40 min

  • AF #masu Workout

    AF WEEK 6, Bonus workout, Engine

    CONDITIONING:
    Air-runner Intervals

    Warm-Up: 7min easy jog/walk until feeling loose.

    A: 6x
    20sec HARD
    40sec Walk

    3min walk recovery

    B: 4x
    40sec HARD
    90sec WALK

    3min cold down walk

    Overall RPE 4-5

    Target:

    A: fast but relaxed
    B: uncomfortable, controlled. Finish tired, not destroyed