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

  • Konetraining metcon 100925 Workout

    4 rounds

    5 sandbag to shoulder
    10 T2B
    5 wallwalk
    8 cal ski

    2 min rest between rounds

  • Konetraining strength 2 100925 Strength

    E3MOM

    Back squat
    5-5-4-4

    2 sec pause in bottom

  • AF #masu Workout

    AF WEEK 36, Day 2

    GYMNASTIC CONDITIONING:
    AMRAP 6:

    1 Muscle-Up + 10 DU

    Add one muscle-up and 10 DU to each round

    Target: choose a movement model you can get 5+ rounds. Muscle-ups can be done with rings/bar/jumping.

  • AF #masu Workout

    AF WEEK 36, Day 2

    CONDITIONING
    3/4/5/6min AMRAP, with 1min rest between

    300/250m Ski
    5 Devils Press
    10 TTB
    15 Box over Jump
    20 Pull-Up or C2B
    25 Wallball

    Each amrap starts from the beginning. If you finish, start from the top again.

    Overall RPE 4, high intensity but not all out. Target: each interval with more reps than the previous one.

    Rxd and Masters: 2x15/10kg. Advanced: 2x22,5/15kg.

    Consider this a longer metcon with a little rest involved. Pace you start, not going too hot.

  • ATPF #masu Workout

    ATPF WEEK 35 Day 2

    CONDITIONING:

    10 rounds for time:

    1 Rope Climb
    3 HSPU
    5 High Box Jump (full extension at the top) (75/60cm)

    Overall RPE 4.
    Target: sub 75-90sec rounds.
    Time Cap 18min.

    Challenge yourself with one of the movements. Advanced athletes go with legless rope climbs and/or deficit HSPU/Wall facing HSPUStrict HSPU.

    Scaling: 3 HSPU→ 2 HSPU or 3 Pike Push-Ups Box Jump→ lower box

  • ATPF #masu Workout

    ATPF WEEK 35 Day 2

    CONDITIONING:

    For time:
    11-9-7-5-3 TTB
    50-40-30-20-10 DU

    RPE 3-4, go by feel.
    Target: can you go unbroken?

  • ATPF #masu Workout

    ATPF WEEK 35 Day 2

    STRENGTH:
    2-3 rounds, rest as needed between:

    1) 4-10 Deep Strict Ring Dip
    2) 8-10 KB/DB Seal Row

    RIR 2

    ACCESSORY:
    1-2 sets:

    12-15 Pull-Over (good stretch at the bottom)

    RIR 2-3

  • Crosstraining - Lauantai Workout

    LÄMMITTELY

    10:00 Minuuttia:
    :45s Vapaavalintainen ergometri
    8+8 1-Käden tempaus polvelta + Tuulimylly (käsipaino/kahvakuula)
    8 Curtsykyykky vuorojaloin
    8+8 Bird dog lattialla
    10-20 Deadbug lisäpainolla, kiertäen

    Kokeile liikkeet läpi ja valitse sopivat painot.

    KUNTOHARJOITUS

    5 Kierrosta,
    A)
    4:00 min vapaavalintainen ergometri (kevyt)

    B)
    4:00 min “AMRAP”
    5+5 1-Käden tempaus polvelta + Tuulimylly (käsipaino/kahvakuula)
    10 Curtsykyykky vuorojaloin
    10+10 Bird dog lattialla
    10-20 Deadbug lisäpainolla, kiertäen

    Jatka AMRAPia aina siitä mihin jäit edellisellä kierroksella.

    HUOMIOITA

    Harjoituksen tarkoitus on olla huoltava aerobinen harjoitus. Tavoite on ottaa kevyt tahti sekä tehdä liikkeet hallitusti hyvällä kontrollilla liikelaajuuksia parantaen.

  • Partner workout Workout

    2 rounds:
    4 min ON / 2 min OFF
    IGYG

    A)

    30 deadlifts (40/60kg)
    30 bar facing burpees
    - Max kcal ski

    B)
    30 TTB
    30 box jump overs
    - Max kcal row

    C)
    30 HSPU
    30 wall ball
    - Max kcal c2 bike

    D)
    30 DB snatch (15/22,5kg)
    30 DB front squat (15/22,5kg)
    - Max kcal echo

    Result is machine calories

  • Masters League E1 Workout

    For time
    200 Du
    150 Wall Ball 6/9kg
    100 cal row
    50 T2B

    TC 12min