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

  • Warm up Workout

  • FUNCTIONAL 16.6.2021 Workout

    AMRAP 15
    12 DB snatch (alternating)
    300 m run
    10 burpee box jump

  • Box P 05-04-2020 Workout

    CONDITIONING
    For time:
    1K Bike
    2:00 - Max 100 ft. Crossbody Carry (53, 35)
    500M Row
    2:00 - Max 100 ft. Front Rack Carry (53, 35)
    750M Bike
    2:00 - Max 100 ft. Double KB Overhead Carry(53, 35)
    750M Row
    2:00 - Max 100 ft. Crossbody Carry
    500M Bike
    2:00 - Max 100 ft. Front Rack Carry
    1K Row
    2:00 - Max 100 ft. KB Overhead Carry
    - Goal: Maintain a consistent output on both the Bike and the Row, and maintain good posture during the Carries

    Rx+: (70, 53)
    L2: (45, 30)
    L1: (35, 20)
    30:00 Time cap

    EXTRA CREDIT
    AFAP -
    40-30-20-10
    SA Banded Pushdowns (reps on each arm)
    Banded Hammer Curls

    COOLDOWN
    Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

  • IRON1 Strength

    Clean 3 x5 of each drills
    -from ground over the knees
    -hang clean pull
    -high hang squat clean

    *rest 1min between sets. Use an easy weight, focus on technique.

  • 2.2. Workout

    Back squat 4x10 50kg (kevyt)
    2a thruster 4x8
    2b front squat 4x10: 30kg, 35kg, 37.5kg, 40kg

  • Gymnastics + conditioning Workout

    135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 1 x 9
    - MU 9 x 2
    - MU x 27

    2.Gymnastics capacity
    5 rounds for time:
    10 Chest to bar > butterfly pull ups
    5 Devil's press 2 x 15 kg

    3.Pulling & pushing
    8-6-4-2 Deficit kipping HSPU
    *After each set do 1-2 rope climbs - not done
    - No deficit on 8 and 6
    - 5 kg deficit on 4 and 2

    4.Mobility

  • Superkids 10-13 v WOD Workout

    Joka alkava min 8 min ajan

    *20 sek rengassoutupito
    *40 sek lankkupito

  • Metcon Workout

    • 4 Round of:
    Plyo Box Jump Ups (60/50 cm) 1:00 @ max reps
    Row 1:00 @ max Kcal

  • Rive + pushpress/etuheilautus Strength

    Kolme raskasta rivesettiä
    Olkajumppa:
    Etuheilautus vuorokäsin kb 16 14 12 10 8 6 4 2
    Pushpress 70 kg 7 6 5 4 3 2 1

  • ATPF #masu Workout

    ATPF WEEK 34 Day 1

    WEIGHTLIFTING

    E20sec for 5min:
    Power Snatch @ 65-70% of 1RM

    Rest as needed, then

    E20sec for 5min: C&J @ 65-70% of 1RM

    Moderately heavy loading, solid reps.