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

  • Conditioning Workout

    2 rounds for time of:

    18-14-10cal AB
    9-7-5 Sandbag OTS 60/40kg

    Rest 5min

    18-14-10cal Ski
    15-13-11 KBS 32/24kg

    Rest 5min

    18-14-10cal Row
    21-19-17 STOH 40/30kg

  • Recovery session Workout

    3-5 rounds here

    1. Jump rope @ relaxed pace x 30-45 sec
    2. Cat/Camel x 8-10
    3. Band rotation x 10e (can use med ball too)
    4. Greatest stretch alive x 6 each side (rotate both ways)
    5. Band pull-apart x 12
    6. Band squat x 5-10
    7. Band good morning x 5-10
    8. Mini band hand walks on wall x 5-8 (up and down = 1)

  • 5 rounds Workout

    60 seconds Light Row
    40% of Max Kipping HSPU

  • Ninjat 14-16v taito Strength

    3-o tempaus 7x

    *sylistä
    *reisiltä
    *maasta

  • Ninjat 14-16v Voima Strength

    2 RM etukyykky

  • Gymnastics + weightlifting + conditioning Strength

    150 min

    1.Skill
    A. HSW practice for 15 min
    B. RMU practice for 35 min
    - Progressions
    - MU x 1 rep + attempts

    2.JG SC 16.3.2018
    A. 3 rounds:
    30 sec. straight arm plank
    30 sec. straight arm unilateral plank, lift left hand + right foot
    30 sec. straight arm unilateral plank, lift right hand + left foot
    30 sec. side plank / side

    3.Weightlifting from ATP PS 16.3.2018
    A. 8 - 10 sets of 1 jerk, go. e. 60-90 sec

    1. Conditioning from ATP E 16.3.2018 A. 10 rounds of: 1 min on, 30 sec off (total time 30 min): A1. Row 7 cal + 10 box jump A2. 8 thruster @ 30 kg + 8 C2B > 25 kg

    Result 1: 10 rounds
    Result 2: 8 rounds + 10 reps
    173/185

  • 12.6.2021 Workout

    EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

  • Push and pull for quality Workout

    4 rounds
    8 push up
    8 pull up
    8 dips
    8 kettlebell bent over row

  • 30.10.2020 Session Two (WOD) Workout

    2/3 KAREN
    For time
    100 Wallball Shots 9/6kg (20/14p)

  • AF #masu Workout

    AF WEEK 9, Day 1 TEST WEEK

    CONDITIONING:

    AMRAP10:
    15/12cal Ski
    10 Box over Jump 75/60cm
    5 Devils Press

    RPE 4.
    Target: 3+ rounds. Sustainable ski, consistent box overs and unbroken devils presses. Rest a little between movements. The taller box sets the pace.

    Rxd: 2x22,5/15kg.
    Masters: 2x15/10kg