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 37, Bomus workout, Engine

    CONDITIONING:
    3min ON-1min OFF for 4 rounds:
    30/24cal Ski
    15 RKBS
    → max rep box over jump

    Score: box over jumps

    RPE 4 when working Rxd & Masters: 24/16kg. Advanced: 32/16kg

    Ski sub 2min, you should have 30+ sec to hit the box overs each round.

  • Juoksu 4,5 km Workout

    For time:
    Run 4,5 km

  • 3.8.2024 Warmup Workout

    2 Rounds
    10/side Xiao Pengs
    7/side Tall-kneeling KB halos
    20-second 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

  • Deadlift 3-3-3 Strength

    Deadlifts
    • 3 reps at 70% of 3RM
    • 3 reps at 80% of 3RM
    • 3 reps at 90% of 3RM

  • Erg and wall Walks Workout

    30 MIN AMRAP

    • 2 Min Erg
    • 3 Wall walks

  • 20.6.2024 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

  • 31.12.2023 PK Workout

    HR Zone 2

    25 Minutes Ski
    25 Minutes Echo
    25 Minutes Bike Erg

  • Circuit - Maanantai Workout

    LÄMMITTELY

    3 Kierrosta, :40s töitä / :20s lepo
    1) Etunojapunnerrus
    2) Käsipainoilla voimakääntö lattiasta + Pystypunnerrus
    3) Box hyppy
    4) Pyörä
    5) Aussileuanveto
    6) Kuminauhalla ojentajapunnerrus
    7) Box hyppy

    KIERTOHARJOITUS
    3 Kierrosta, :45s töitä / :30s lepo
    1) Etunojapunnerrus
    2) Käsipainoilla voimakääntö lattiasta + Pystypunnerrus
    3) Box hyppy
    4) Pyörä
    5) Aussileuanveto
    6) Kuminauhalla ojentajapunnerrus
    7) Box hyppy

    HUOMIOITA

    Harjoituksessa kehitetään ylävartalon voimaa sekä hieman räjähtävyyttä jalkoihin. Pyri valitsemaan sellainen paino ja liikevaraatio, jolla saisit tehtyä tasaisesti töitä koko työajan läpi ilman taukoja. Boxille hypyissä keskity tekniikkaan ja hyvään tekemiseen. Tähtää 2-5 toistoon työajan puitteissa.

  • Squat clean technique + strength Workout

    A,
    Every 2 min for 8 min: (4 sets)
    1 Paused* Squat Clean.1 Squat Clean

    • Pause=3 sec pause in bottom positioj .=20 sec pause

    Weight: 75%+ of 1 RM Clean

    • Pause= 3 sec in the bottom

    rest 2 min

    B,
    Every 2 min for 8 min: (4 sets)
    1 Squat Clean

    Weight: 85%+ of 1 RM Clean

    rest 2 min

    C,
    Every 2 min for 8 min: (4 sets)
    3 Paused Clean Pulls

  • Pull ups #masu Strength

    E2MOM x3
    3 Pull-ups
    EMOM3
    2 Pull-ups
    E30sMOM3
    1 Pull-up