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 Strength

    AF WEEK 49, Day 2

    STRENGTH (4/4)

    Back Squat 5x3

    RIR 0-1
    Rest 2-3min between sets.
    Do more work compared to last week.

  • 31.5.2025 Workout warmup Workout

    400m Jog @ easy
    400m Jog/Run @ build pace
    +
    Dynamic mobility – 1-2 Rounds
    10/side/drill Leg swings (forward/backward and side-to-side)
    10/direction/leg Standing hip circles
    10/leg Walking knee hug
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)
    +
    1-2 Rounds
    20m High knees
    20m Butt kicks
    20m Skipping
    +
    4-6 strides
    Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

  • 20.6.2025 CLEAN + FRONT SQUAT + POWER JERK Strength

    2× 1+1+1@barbell, 1+1+1@up to 69-74%, jerk-%, rest btw sets 2min

  • Crosstraining kestävyys - torstai Workout

    LÄMMITTELY
    3-5min ergo
    sitten 10min AMRAP

    5+5 yhden jalan GTOH
    5+5 kulmasoutu levypainolla, yhdellä jalalla seisten
    10 ilmakyykkyä
    3-5/puoli TGU

    HARJOITUS

    AMRAP 30
    3min ergo
    15 GTOH (levypainon vienti maasta suorille käsille)
    10 kulmasoutu levypainolla
    10 askelkyykky taakse
    5+5 TGU (Turkish get up)

    *Harjoituksen on tarkoitus olla peruskestävyysharjoitus, joten pidä vauhti maltillisena.

  • Accessory Workout

    2-3 rounds:
    10 lu raises
    10/10 kb side bend

  • 6.11.2025 Warmup, Strength 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

  • Syvä pääty Workout

    Skills

    Metcon

    4x intervalli läpi/ 1min tauot

    400m soutu/hiihto
    400m soutu/hiihto
    700m pyörällä

  • Conditioning Workout

    Partner wod

    0:00-08:00
    EMOM 8’
    1. 30” Air squat
    2. 30” kb deadbug

    10:00-20:00
    2000/ 1800 m row
    Partner A: rowing
    Partner B: left arm KB 5 swing+ 5 snatch + 5 front squat then same with the right arm
    @24/16 kg

    22:00-34:00
    10 rounds for time
    (Relay style)
    3 burpee
    6 box jump
    9 GTOH @20/15 kg

  • Gymnastics Workout

    -parallel bars, rope climb
    -dip strength (ring dip/ bar dip)

  • Conditioning Workout

    3 rnds for time:
    1000m row
    75 SU
    50 KB swing @16kg
    25 burpee