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

  • Strength Strength

    Shoulder press-Push press-Push jerk-Front squat

    3x3-3-3-3

  • WOD Workout

    50/35kg

    10 Shoulder press

    15 OHS

    20 Push press

    25 Front squat

    30 Push jerk

    35 Back squat

  • WOD Workout

    3 rounds

    21 SDHP 35/25kg

    15 Ring dip

    9 Thruster 35/25kg

  • Strength Strength

    Deadlift 4-4-4-4

  • WOD Workout

    25 Box

    50 Jumping pull-ups

    25 KBS 28/20kg

    50 Deadlift 70/50kg

    25 Tuck jumps

    50 Sit-ups

    25 Push-ups

    50 Wall ball 20/14

    25 DU

    50 Burpee

  • 50min AMRAP Workout

    Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible:
    Run 800 Meters
    2 Legless Rope Climbs (15′)
    10 Push ups
    15 Wallballs (6/9)
    20 Burpees Box Jump-Overs (24″/20″)

    The expectation is that you will have at least 2 minutes of rest between sets. If you are not getting a bare minimum of two minutes of rest per round, please scale the reps or distances so that you get a bit of rest.

  • Deadlift Strength

    Every 2 minutes, for 10 minutes (5 sets) of:
    Deadlift
    *Set 1 – 8 reps @ 50%
    *Set 2 – 6 reps @ 60%
    *Set 3 – 4 reps @ 70%
    *Set 4 – 2 reps @ 80%
    *Set 5 – 2 reps @ 85%

    Every 2 minutes, for 6 minutes (3 sets):
    Speed Deadlift x 3 reps @ 70%
    Reset the barbell every time on the floor…do not perform these touch and go.

  • Strength & Olympics Strength

    Total 90min
    A. WU 2 rounds: 10 lunges, 10 air squat, 5 box jump 30", 20 abs, 20 backs
    Mobility
    B. Strength: FS
    Etukyykky 4 x 4 rv max
    Etukyykky pysäytys pahimpaan kulmaan ja alhaalta pompulla ylös 6 x 1
    Jännehyppy 4 x 5

    Tauko
    Ty veto + rv pysäytyksistä polven alta + ty max
    25, 30, 35, 40, 45 eteen, 45, 47.5, 50 rv eteen

    Ring dip 3,5,3
    Regular dip 6,6

  • Front Squats Strength

    Work up to 1RM.
    Once 1RM is found; drop 15% for 2 x 5

  • Olympics Strength

    Total 120min+60min
    A. WU 500m row, 2 rounds:10 wall ball, 10 KBS, 20 abs

    B. Olympics, Jyrkin tunti
    BWU: takakyykky-tempausvala, tempaus: jalkojen levitys

    1. Tempaus samoille jaloille 3x5 20 20 25 25 27.5

    2. Rv korkeilta pukeilta + työntö 3+1

    3. Takakyykky-tempausvala 6x15 6x25

    4. Hyvää huomenta-takakyykky 5x35 5x45 5x45

    5. Pysäytyskyykky 5x45

    D. Mobility WOD 60min