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

  • Crosstraining kestävyys - tiistai Workout

    Ergointervalli
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    LÄMMITTELY
    3x5min ergo*

    *Muuttuva intensiteetti; 1min kevyt, 1min keskiraskas, 1min raskas, 2min kevyt/keskiraskas

    Sitten 2-3 kierrosta
    Alaspäin katsova koira + pohjepumppaukset 5+5
    Tuulimylly vuoropuolin, kehonpainolla 5+5
    Lonkankoukistajavenytys + jalan suoristus takareisi-venytykseksi 5+5
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    HARJOITUS (Vauhtikestävyys, 70-85%/HRmax, maksimikestävyys 85-95%/HR max)

    6x3min, 2min lepo

    A) Soutu*
    B) Pyörä*
    C) Hiihto*

    *Jokainen alkava minuutti 30s max effort, 30s kevyt, eli aloita minuutti aina sprintillä ja palauttele loppuaika.
    Osioiden (A,B,C) välissä 2min lepo. Jokaisen osion aikana tulee siis kolme sprinttiä. Vaihtuva ergo.

    Intervalliharjoitus, jossa tehdään töitä vaihtelevalla intensiteetillä. Pyri laittamaan "max effort"- osiin mahdollisimman paljon tehoja. Mene siis kovaa!

  • Conditioning Workout

    6x4min on 1min off, alternating between A and B

    AMRAP A:
    10 wall ball w. backward lunges
    10 ttb
    10 plate GTOH @20/10kg

    AMRAP B:
    10 KB USA swing @24/16kg
    10 burpee to target
    10 KB sumo DL high pull

  • AF #masu Strength

    AF WEEK 6, Day 1

    WEIGHTLIFTING:
    Week 5 – Rebuild

    Snatch: EMOM x10: 6 singles @80%, 4 singles @85%

    Clean & Jerk: E2MOM x5 – Clean & Jerk @80–85%

    Target: Trust the movement

  • Mobility & CORE Workout

    shoulder & Th mobility

    4 rnds for quality 3/3 KB armbar
    5 dolphin push up
    8/8 band resisted quadruped Th rotations

    plank pos. one arm snow angels 3x8/8

    half kneeling book openers w. band 3x10/10

  • Conditioning Workout

    For time with partner
    3000m/2500m row
    After every 500m complete you go I go :
    20 box jump over @60/50cm
    15/10 strict pull up / partner assisted
    5 wall walk

    Start the workout with the triplet!
    Timecap : 32 mins

  • Main site Wednesday 251029 Workout

    For time

    Rest 2 minutes

    Rest 2 minutes

    Rest 2 minutes

    ♀ 75 lb
    ♂ 115 lb

    Your score is the total number of bar-facing burpees accumulated.

  • AF #masu Strength

    AF WEEK 6, Day 1

    WEIGHTLIFTING:
    Week 5 – Rebuild

    Snatch: EMOM x10: 6 singles @80%, 4 singles @85%

    Clean & Jerk: E2MOM x5 – Clean & Jerk @80–85%

    Target: Trust the movement

  • AF #masu Strength

    AF WEEK 6, Day 1

    STRENGTH (1/3)

    Back Squat 4x4 (free tempo)

    RIR 3

  • 3 position snatch Strength

    Built up - RPE 8

    7 x every 3 min
    3 pos. snatch

    high hang, knee, start

    ( to squat )

    Develop control of the bar path through all pulling positions
    Build consistent timing and acceleration
    RPE 7–8, Challenging, but clean and repeatable
    Coach tip:
    Keep the bar close throughout the lift
    Maintain the same rhythm in every rep

  • AF #masu Workout

    AF WEEK 6, Day 1

    ACCESSORY:
    2-3 rounds, go by feel and rest as needed between:

    1) 10 + 10 Copenhagen Plank
    2) 10+10 Tall Kneeling KB Halo
    3) 30 Banded Triceps Extension

    Not all out, but with solid effort. Leavy 2-3 reps in the tank with 1&3, Halo is more for your shoulder health and leave more reps in the tank