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

  • Row Workout

    Soutua aerobisen kapasiteetin parantamiseksi

  • WOD + skills + metcon Workout

    Total 90min
    1. WOD
    A. WU 3 rnds: 400m row, 15 AMSU, 20 backs

    B. Skillwork: KPU practice for 25min

    C. Metcon: 6min AMRAP
    6 T2B
    6 pistol squats (alternate legs)
    6 box jumps 24" > korotettu 30"
    Result: 5 rounds + 7 reps

    1. Own metcon 10x250m row / 1min rest in between Vauhdit 1.50-1.57/500m, viimeinen 1.48-1.49/500m Ajat 55-58 sekuntia Avg/max HR 176/188
    2. 163/179 2. 170/180 3. 175/183 4. 175/182 5. 176/182 6. 175/184 7. 177/186 8. 177/186 9. 179/186 10. 180/188

    D. Post WO 600m run, 1000m row

  • Strength Strength

    Total 75min
    A. WU 500m row, 2x20 abs&backs, mobility
    B. Strength
    1. HBBS nousu 2 max

    1. Tankokävely pitkä yhtäjaksoinen askel, 10 askelta etuperin + 10 askelta takaperin 3x20x20kg

    2. Vatsat + selät
      2x12x15kg weighted situps with ls
      2x12x60kg back extensions
      2x15 jalkojen nosto telineessä
      2x15 back extensions penkissä 8kg KB
      2x20 KB rutistus 20kg KB
      2x10 KBS 20kg

    C. Post WO 500m row

  • Olympics Strength

    Total 120min
    A. WU 500m row, 2 rnds: 20 abs, 20 backs, 10 wall ball, mobility
    B. Olympics / Jyrkin tunti
    Barbell WU
    Työntö nousu max

    Rinnalleveto nousu max 52.5 55 ei 45 47.5 50 52.5

    Tempausveto 2x10 10 x 40 10 x 45

    Jännehyppy 4x5 hyppyä

    Narrow bench press 6x3

    Kolmio-ojentajupunnerrus 3x10

  • Olympics & strength Strength

    Total 90min
    A. WU 500m row, 2 rnds: 20 abs, 15 KBS 16kg KB, mobility
    B. Olympics / strength
    Barbell WU
    1. Raakatyöntö takaa pohjakyykkyyn, hyvää huomenta vauhdilla te-ote 4x4
    20kg 20kg 25kg 27.5kg 27.5kg

    1. Etukyykky tempauspainoilla 4x5x40kg

    2. Regular dips 4x6

    3. Bench press 4x8

    4. Kahvakuulapunnerrus 3x12x6kg

    C. Post WO 1000m row

  • Olympics & strength Strength

    Total 90min
    A. WU 500m row, 2x20 abs&backs, mobility
    B. Olympics/ Jyrkin tunti
    Barbell WU: vastapallo ja puupää

    1. Ylöstyöntö tel nousu rento max 6 x 2-1

    2. Niskantakaa vauhtipunnerrus puolileveä ote

    3. Etukyykky kolmosia päivän max 5x3

    4. Askelkyykky jalkaa vaihtaen vahva ponnistus 4x6
      6x30 6x35 6x40 6x42.5

    C. Post WO 500m row
    Kahvakuulapunnerrus 4x12
    6kg 8/6kg 8/6kg 8/6kg (9+3)

  • Metcon Workout

    Total 60min
    A. WU 2000m row
    B. Metcon
    5000m row - kynnysten välissä, HR max 182
    Result: 22.20, ka 2.14/500m
    Avg/max HR 167/181

    1. 4.30, 2.15/500m, 153/165
    2. 4.30, 2.15/500m, 165/171
    3. 4.30, 2.15/500m, 170/172
    4. 4.30, 2.15/500m, 172/176
    5. 4.20, 2.10/500m, 179/181

    C. Post WO 2000m row
    6x15 abs
    6x15 backs

  • Strength Strength

    Total 75min
    A. WU 500m row, 2x10 KBS 16kg, 2x10 push-ups

    B. Strength upper body
    1. Strict pull-ups 5, 8, 5, 5, 8
    2. Regular dips 5, 4, 4 (4+1, 2+1+1, 2+1+1)
    3. Ylätalja 4x12x40kg
    4. Shoulder press 2x8 2x10 viimeiset toistot vähän vauhtia jaloilla
    5. Hauiskääntö käsipainolla 2x12x8g 1x12x6kg
    Push ups 3x8

  • 10-31-14 Front Squats Workout

    Front Squats - 3x185, 3x205, 3x235, 3x255, 3x275, 1x295

  • Couplet of: DL (6-10) and Ring Pushups (10-14) Workout

    Do a couplet of the two movements of Deadlift with medium to heavy weight and Ring Pushups.
    I do these as rounds and try to do the Ring Pushups immediately after the DL set. I take a minute or two break between rounds.
    Want to push the pace but still want to be fresh enough to maintain good form and to use medium to heavy weights.
    6-8 rounds is a good amount overall.

    Post WOD - 6 rounds of EMOM do 10 T2B. rest with whatever time is left in the minute.