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

  • WOD 04/09/24 Workout

  • BOOTYCAMP Workout

    3-4 rounds of:
    6+6 split squat
    8 rdl
    8+8 side plank hip lift
    8+8 banded rotation

    AMRAP12: (with partner)
    12 box jump (synchro)
    24 DKB dl
    12 box step up (synchro)
    24 cal row or ski

  • Crosstraining - Tiistai Workout

    KUNTOHARJOITUS

    10:00 Minuutin aikana niin monta kierrosta kuin mahdollista:
    8 Penkkipunnerrusta
    10 Boxin yli askellusta yksi käsipaino farmarikannossa

    2:00 min tauko

    10:00 minuutin aikana niin monta kierrosta kuin mahdollista:
    15 Burpeeta kahvakuulien yli
    15 Rinnallevetoa kahvakuulilla

    HUOMIOITA
    Harjoituksen tarkoitus on kehittää voimaa ja voimakestävyyttä, joten tähtää raskaisiin painoihin. Pyri saamaan itsellesi sellainen paino, jolla saat nipin napin tehtyä sarjat putkeen tai joudut loppua kohti ottamaan pienen tauon sarjan aikana.

  • AF #masu Strength

    AF WEEK 6, Day 3

    WEIGHTLIFTING:
    E2MOM x5:

    5 Thruster @ 70-75% of 1RM

    Target: these are heavy but doable. Drive hard with your legs. Bar from the ground.

  • Kipparit Workout

    Alkulämppä leikki
    Reaktiopeli

    Mobility

    Harjoitellaan tempausta

    WOD YGIG 10min
    200/400m Koneella
    10 Boxihyppyä
    12 KP-tempausta

  • 6.8.2024 Deadlift Strength

    4-4-4-2-2, climbing heavy

    Go every 3:00

  • 20.12.2024 Movement Prep Workout

    2 Rounds
    10/side Xiao Pengs
    20-second hang from a bar w/ ribs locked down
    10 Banded scapular floor angels
    2 Scapular swimmers (prone position)
    10 Table top pulses
    +
    2 Rounds
    5 Scapular pull-ups
    1 Active/passive shoulder extension (use a stick, each position 10-seconds)
    10 Tension swings (sponge/block between feet)
    +
    2 Rounds
    3 Back support slide throughs
    0:20 Ring support hold (thumbs out)
    5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    5/side Half-kneeling bottom-up press
    5 Supine arch hold (2-sec) snap to straddle v-up snap

  • Endurance WOD Workout

    6 min on, 1 min off for total of 6 rounds (2 each):

    A.
    Ski for calories

    B.
    10 DB thrusters
    6 T2B
    50 double unders

    C.
    15/12 cal bike
    10 DB power cleans
    8 box jump overs (24”/20”)

  • AF #masu Workout

    AF WEEK 6, Day 1

    CONDITIONING:
    E4MOM x3

    21/17cal Echo
    15 TTB
    9 HSPU

    RPE 4-5 when working.

    Target: all rounds within 10sec. Unbroken sets or with sustainable sets. Advanced athletes can go with strict HSPU or wall facing HSPU

  • 26.12.2025 Barbell Prep. Workout

    Barbell prep

    3 Sets @ increase load each set (start w/ empty barbell)

    3 Snatch pulls
    3 Hang muscle snatches
    3 Behind the neck snatch grip push presses
    3 Hang power snatches
    3 Overhead squats
    3 Power snatches
    3 Snatch balances
    3 Hang squat snatches