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

  • WOD, metcon Workout

    In teams of 3 complete as many reps and calories on the rower as possible in 10 minutes:
    15 med ball cleans 9/6
    30 KB swings 24/16 kg
    max calorie row

  • Hotel room fun Workout

    10 rounds for time:
    10 m seal walk
    10 burpees

  • 4 x 8 pull over Strength

    Selin käsipainon kanssa

  • SQUAT CLEAN & JERK 1RM Strength

    Build fot the day 1RM Squat Clean & Jerk.

  • AF #masu Workout

    AF WEEK 11, Day 3

    CONDITIONING 1:
    2 rounds, with 3min rest between For reps:

    A1: 20sec Power Clean + 20sec Pull-Up
    60sec rest
    A2 20sec STOH + 20sec C2B
    60sec rest
    A3: 20sec C&J + 20sec Bar MU
    3min rest

    RPE 4-5 when working. Rxd: 60/40kg. Masters: 50/35kg
    Target: Goal is to work the entire 20sec interval. Do touch and go reps with the barbell, unbroken or in big sets. In these short intervals, there is no time to rest on your knees! Choose the pulling movement, you can go unbroken or with big sets. Only two rounds, hit these sets HARD!

  • SEATED SHOULDER PRESS 1RM Strength

    Build for the day 1RM Seated shoulder press.

  • 17.2.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • 22.1.2024 3-4 rounds, Strength Workout

    3-4 Rounds @ 2 RIR

    0:30-0:45 Overhead dual KB carry
    10-15 GHD hip extensions*
    8-12/side Copenhagen plank lift-offs

  • AF #masu Workout

    AF WEEK 1, Bonus workout, Engine

    CONDITIONING
    For time:

    50-40-30-20-10cal Ski
    10-20-30-40-50cal Bike

    First 50cal ski + 10cal bike, then 40cal ski + 20cal bike…
    Overall RPE 3-4, go by feel

  • 24.2.2024 PK Workout

    Run 40 minutes @ HR Zone 3-4