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

    Total 90min
    A. WU 500m row, 2x20 abs&backs, mobility
    B. Strength
    1. HBBS nousu 1-2 max + volyymi 5x10

    1. Pakara-askelkyykky 1x12x12kg/jalka 3x12x10kg/jalka

    2. Ylätalja 2x12x40kg

    3. Alatalja 2x12x40kg

    4. Abs
      Kahvakuularutistus 15x8kg KG, x-kierto penkiltä x20, KB rutistus telineellä jalat tuettuna 3x12x8kg KB

    C. Post WO: 1000m row

  • Tempaus Strength

    Tempaus 50% 2, 60%2, 70%2, 80%1, 85%1

  • Clean & Jerk Strength

    Työntö 50%2+1, 60%2+1, 70%2+1, 80%1

  • Narrow bench press Strength

    4x8, dippien jälkeen

  • Skills Workout

    Total 60min
    A. WU 3 rounds: 50 DU, 300m run, mobility
    2+2 TGU 12kg
    B. Skillwork
    KPU practice for 25min
    T2B practice for 15min

  • Olympics Strength

    Total 110min
    A. WU 500m row, 2 rounds: 20 abs, 20 backs, 5 wallball, mobility
    B. Olympics
    1. Työntö nousu max
    Tauko
    2. Tempaus nousu aloituspainoon saakka
    3. Tempausveto vain olkapäät
    70%3, 80%3, 90%3, 100%3 30kg, 32.5kg, 37.5kg, 40kg
    C. Post WO 3 rounds: 20 leg raises, 15 back extensions

  • Skills & Metcon Strength

    Total 100min
    A. WU 500m row, 3 rounds: 5 front squat 20kg, 5 ring row, 150m run,
    mobility
    B. Strength weighted chin-up 4x3-4
    C. Skillwork: KPU practice for 20min

    D. Metcon
    "Run, jump, squat"
    3 rounds for time:
    400m run
    15 box over jumps 20"
    10 front squat 60% 1RM = 37.5kg
    Result: 12.00, 179/191
    Rounds: 4.00, 4.08, 3.52 173/187, 181/187, 184/191

    "07102014"
    4 sets: in 2 min complete AMRAP of:
    350m row, ME DU
    Rest 2 minutes between sets
    Your score is the least amount of DU's achieved
    Result: 35, 169/188
    Rounds: 35, 38, 41, 37
    171/185, 172/188, 174/188, 172/187
    Soudut 1.24, 2.00/500m

    E. Post WO 1000m row, mobility 10min

  • Strength Strength

    Total 75min
    A. WU 700m row, 20 KB snatch 10kg, 5+5 push ups, mobility
    B. Strength
    1. Shoulder press 3 max
    2. Regular dips 4x6
    3. Ylätalja 4x12x40kg
    4. Narrow bench press 4x12
    5. Kahvakuulapunnerrus 4x12x6kg
    6. Hauiskääntö käsipainolla 2x12x8kg 1x12x6kg

  • 6 Stone 100 Pushups Workout

    For Time

  • Ring dip. Strength

    Ring dip 3 max sets.