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

  • MamaWod Workout

    Kaverin kanssa Amrap25:

    1000m soutu -> puoliksi
    3 kierrosta kummallekin vuorotellen:
    10 american swing
    12m askelkyykkykävely, kuula toisessa kädessä
    800m soutu -> puoliksi
    2 kierrosta kummallekin vuorotellen:
    5+5 vauhtipunnerrus @db
    10 gobletkyykky @db
    600m soutu -> puoliksi
    1 kierros, toistot puoliksi:
    20 burpee pituushyppy
    20 ilmakyykky
    10 burpee pituushyppy
    10 ilmakyykky

  • Muscle & Power, AV1 Strength

    Front squat 4 RM, then 2x4 @ 90 %

  • 23.11.2024 RestDay! Workout

    RestDay!

  • AF #masu Workout

    AF WEEK 8, Day 3

    CONDITIONING:
    4x4min ON-3min OFF (alternate between A&B)

    A: AMRAP 4’
    2 rounds: 5 Power Snatch + 10 Bar over Burpee
    → remaining time Cindy or Nate

    B: AMRAP 4’
    12/10cal Echo
    8 single arm DB Hang C&J (4+4 total)
    8 TTB

    RPE 4-5 when working.
    Target: 2+ rounds Cindy/Nate each interval and 2+ rounds B each interval

    Rxd: 50/35kg and 22,5/15kg.
    Masters: 40/30kg and 22,5/15kg
    Advanced: 60/40kg and 22,5/15kg

    Cindy is 5 Pull-Up + 10 Push-Up + 15 Air Squat
    Nate is 2 Ring MU + 4 HSPU + 8 KBS @32/24kg

  • 19.11.2024 Bike Warmup Workout

    Warm-up

    BikeErg warm-up
    5:00 @ easy pace
    +
    3x
    1:00 @ hard/harder/hardest pace
    2:00 @ moderate pace
    +
    3:00 @ easy pace

  • Functional training 30.11 Strength

    Push press
    3-3-3-3-3

  • 18.11.2024 Workout Warmup Workout

    EMOM 6 @ increasing pace

    1) Air Bike
    2) Row
    +
    3 Active/passive shoulder extension (use a stick, each position 10-seconds)
    5 Back support slide throughs
    3 Box Russian dips
    0:10-0:20 Ring support hold (thumbs out)
    5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    0:10-0:20 Bottom of ring dip hold
    5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)
    +
    2 rounds
    5m/side KB front rack duck walk
    10 KB seesaw presses
    5 Ring row transitions
    +
    Build to workout weight for thrusters
    * Practise a few ring muscle ups between sets
    +
    2 rounds @ increasing pace
    100m Run
    2 Ring muscle-ups
    4 Thrusters

  • AF #masu Workout

    AF WEEK 8, Bonus workout, Engine

    CONDITIONING
    EMOM x20

    1) 10-15cal Echo
    2) 30-50 DU
    3) 6/4cal Echo + 20 DU
    4) rest

    Overall RPE 4. This is a combination of Echo
    and DUs. Choose a challenging, but repeatable
    rep scheme and just let go!

  • Functional training 30.11 Strength

    Shoulder press
    3-3-3-3-3

  • Functional training 30.11 Workout

    Amrap 12
    15 Air squats
    12 Dumbbell Stoh
    9 Abmat sit up
    work with a pair. Switch after full round.