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

  • Main site Tuesday 250826 Workout

    For time

  • AF #masu Workout

    AF WEEK 8, Day 2

    ACCESSORY:
    (upper body + core)
    2-3 rounds, go by feel:

    1) 6+6 Standing single arm DB Press
    2) 8-10 Seal Row
    3) 10-20 GHD Sit-Up

    RIR 1-2 with the Press and Seal Row

  • 2.10.2025 SNATCH PUSH PRESS Strength

    *rack, TC12min

    5@barbell, 1@find your 1RM of the day! rest btw sets 2-3min

  • Mobility & CORE Workout

    shoulder & Th mobility

    prone shoulder internal & external rotations 3x8/8

    bear pos. wall tapping 4x5/5

    4rnds for quality
    2/2 TGU
    5/5 hip airplane
    8/8 push up pos. KB pull through

  • Conditioning Workout

    3 set of A,B, C

    A:
    In 3 mins, for max reps of:
    Machine 500/400 m/ Bike 1000/900 m
    max reps in remaining time Rope Climbs,
    Rest 2 mins
    -- then --

    B:
    In 3 mins, for max reps of:
    Machine 500/400 m/ Bike 1000/900 m
    max reps in remaining time Wall Balls, 9/6 kg
    Rest 2 mins
    -- then --

    C:
    In 3 mins, for max reps of:
    Machine 500/400 m/ Bike 1000/900 m
    max reps in remaining time Med Ball Sit-ups, 9/6 kg
    Rest 2 mins
    -- then --

  • Strength Workout

    frontsquat 3x2 @rpe8

  • Pacing (power vk19) Workout

    Zone 1: Run

    Zone 2: Burpee & DB Snatch

    Zone 3: Airbike / SkiErg

    Zone 4: Sled push Sprint YGIG (max 50kg plates)

    Zone 5: Wall Squat / Plank

    Zone 6: Burpee Broadjump

    Zone 7: KB Swing

    4 rounds
    Work 45s / Rest 30s
    2min rest after 2 rounds

    Pace your effort:
    1: 60-70%
    2: 80-90%
    3: 70-80%
    4: 90-100%

  • WOD Workout

    In every 3min x 4 sets
    15 wall ball
    10 pull up
    5 burpee

  • 9.5.2025 Workout Warmup Workout

    Warm-up

    1:30/1:00/0:30 of each @ increasing pace
    1) Air bike
    2) Row
    +
    10/side Xiao Pengs
    0:30 hang from a bar w/ribs locked down
    3 Scapular swimmers (prone position)
    +
    2 Rounds
    5 Handstand shrugs
    0:20 Wall facing flutters
    30 Speed rope skips
    +
    Build to workout weight for SB cleans and DB overhead walking lunges
    * Practice few sets of other movements as you build up
    +
    @ workout weight
    3 SB cleans
    10m SB Bear hug carry
    1 Rope climb
    1 HSW, 7,62
    4 Steps DB overhead walking lunge
    10 GHD sit-ups
    30 Double-unders

  • KAHVAKUULA RUUVIKATU Workout

    3 kierrosta kaverin kanssa ”aikaa vastaan”
    A ja B osiot vuorotellen

    A.
    30 wall ball
    30 mave 2 raskaalla kuulalla
    30 burpee kuulan yli
    - 2 min huili
    B.
    50 am. heiluri
    50 abmat istumaannousu
    50 cal ergo
    - 2 min huili

    Toistot saa jakaa miten parhaaksi näkee

    Ensin osio A, 2min huili. Sitten osio B ja huilin (2min) jälkeen taas A jne. Yht 3 kierrosta

    Tc 40 min