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

  • 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.

  • Team AMRAP Workout

    In a team of three, complete as many rounds as possible in 20 minutes of:
    Row 500 metres
    Maximum kettlebell swings
    Maximum burpees

    Each athlete starts on a different movement. The athlete on the rower dictates the length of the set. Athletes rotate on completion of the row. Score is the total number of swings and burpees.

  • MUs, DLs & box jumps Workout

    5 rounds:

    12 MUs (C2B/pull-ups)
    15 DL (70/50)
    21 box jumps (24'/20')

    20min time gap

  • Linchpin 10/28/14 Workout

    20 each, Alternating dumbell shoulder press, 35lb
    50 cals Airdyne
    16 each dbell press
    40 cals
    12 each dbell press
    30 cals
    8 each dbell press
    20 cals
    4 each dbell press
    10 cals