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

  • 14.6.2024 Barbell Cycling Workout

    Barbell cycling

    3 Rounds @ increase weight

    3 Strict presses
    3 Push presses w/ 2-sec pause @ overhead
    3 Push jerk w/ 2-sec pause @ receiving position
    +
    3 BTN push presses
    3 Tempo overhead squats @ tempo 3111*
    3 Sotts press
    * 3-sec down : 1 sec pause : 1 sec up : 1 sec pause

  • PTG TI 4.3. klo 11 Workout

    LÄMMITTELY
    AMRAP 12min
    150m hiihto/soutu
    10 kehonpainokyykky
    150m hiihto/soutu
    10 + 10m farmari kävely kuula toisessa kädessä
    150m hiihto/soutu
    10 AKK + vuorikiipeilijä

    VOIMA/HALLINTA
    Liikeparina
    3 x 6/jalka yhden jalan lantionnosto
    3 x 6-8/puoli sivulankussa lonkan loitonnus
    Liikeparina
    3 x 10 maastaveto + kulmasoutu kp
    3 x 10 arnolds press kp

    KEHONHUOLTO/LIIKKUVUUS

  • Extra Credit 18-05-2023 Workout

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN1 - :45 Box Lat Stretch
    MIN 2 - :45 Alt. Cossack Squats
    MIN 3 - :20/:20 Single Leg Glute Bridge Hold

  • 28.5.2023 Core Workout

    3 rounds:

    30 russian twist
    30s hollow hold
    10 v-ups
    10s L-sit hold on parallettes

  • Kipparit Workout

    Alkulämppä leikki
    Mustekala

    Mobility

    Harjoitellaan tempausta

    WOD
    Emom 12
    1) 45s Kone
    2) 4-8 Pallo olalle
    3) 4-8 Vauhtipunnerrus
    4) Lepo

  • DB shuffle run Workout

    30 rounds
    For time

    3 burpee DL
    2 Devils press
    1 push up
    2x 10m shuffle run

    DB @ 2x 15/22.5kg

    Time cap 37min

  • Extra Credit 17-05-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    8 Empty Barbell Upright Rows
    1:00 Calf roller
    16 Banded W's
    16 Arm Haulers
    -Rest as Needed b/t Sets-

  • Extra Credit 01-02-2024 Workout

    OPTIONAL COOL DOWN

    EMOM x 9 MINUTES
    MIN 1 - :25/:25 Moose Antlers
    MIN 2 - :50 90-90 Alt. Hip Rotations
    MIN 3 - :25/:25 Lying Internal + External Shoulder Rotations*

    *Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

  • AF 2026 #masu Workout

    AF WEEK 14, Day 2

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

    A: 12/9cal Echo + 9 C2B or Pull-Up + 6 Box over Jump @ 75/60cm

    B: 12/9cal Ski + 9 TTB + 6 Burpee to Target (TTB bar)

    Target: 2+ rounds each interval Overall RPE 5. Hit these intervals hard!

  • 13.7.2023 Muscle snatch & Power snatch + snatch & Clean + push press + split jerk & Pull Workout

    week 9/9 recovery week

    WARM UP 10min

    MUSCLE SNATCH *vastaanotto päkiälle jääden
    4x3@painotanko / barbell *kevyt, pal 2min

    SLOW PULL POWER SNATCH + SLOW PULL SNATCH
    *move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds -- you’ve reached mid-thigh, accelerate to full speed and complete a power snatch and full snatch
    3-4[1+1]@40-50% sn-%, pal 2min

    CLEAN FROM POWER POSITION + PUSH PRESS + SPLIT JERK *jerk both side
    3[1+2+(1+1)]@40-50% jerk-%, pal 2min

    PAUSE SNATCH PULL *1 sec pause at the knee + mid-thigh
    3[1+1]@+5kg today best snatch, pal 2min