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

  • Back Squat Strength

    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 80%
    *Set 4 – 2 reps @ 85%
    *Set 5 – 1 rep @ 90%
    followed by…
    One set of:
    Back Squat x Max Unbroken Reps @ 80%
    (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

    Rest 3 minutes, and then…

    One set of:
    Back Squat x the same number of reps achieved for max reps with 70% of your 1-RM

  • WOD Workout

    WOD

    10-9-8-7-6-5-4-3-2-1

    Deadlift 102,5/70kg

    OHS 60/42,5kg

  • WOD Workout

    10 min AMRAP

    10 Box Jump

    10 Pull-ups

    10 KBS 32/24kg

  • Olympics Strength

    Total 90min+60min
    A. WU 500m row, 2x20 abs & backs, 2x5 jumps, mobility
    B. Olympics, Jyrkin tunti
    BWU

    1. Raakatyöntö: käsien lukitus ja tangon paikka
      4x20 3x25 3x25 3x30 3x35 3x35 3x40 3x40 3x40

    2. Tempaus high hang

    3. Parityöntö Viivin kanssa
      4x15 4x15 3x35 3x35 3x35

    4. Työntö
      4x15 4x15 3x25 3x25 3x25

    D. Mobility WOD 60min

  • Strength Strength

    Total 75min
    A. WU 500m row, 3 rounds: 15 abs, 15 backs, 5 ohs, mobility
    B. Strength: HBBS
    5x2 + 4x15
    Pitkät sarjat 5 toistoa jalat kapealla, 5 toistoa jalat normaalisti, 5 toistoa jalat leveällä
    Lantionnosto penkiltä
    10x40 12x45 12x45 12x50
    C. Post WO 700m row

  • Strength&WOD Strength

    Total 105min
    A. Strength
    FS, kolmosia päivän max

    B. WOD, deload-viikko
    A. WU 10min EMOM
    Odd: 9 cal row
    Even: 6 burpee

    C. Skillwork: kipping T2B practice for 20min

    D. Metcon
    20min EMOM
    Odd: 150m row
    Even: gymnastics movement of your choice
    10-7 KPU
    10,10,8,8,7,7,7,7,7,7 = 78

    D. Post WO 1000m row
    Skillwork: HSPU practice for 10min 5,5,4,5, 1 abmat

  • Olympics & strength Strength

    Total 105min
    A. WU 2 rounds: 10 air squat, 10 lunges, 10 KBS 16kg KB, 10 abs
    mobility
    B. Olympics, Jyrkin tunti
    BWU
    1. Tempaus high hang
    2. 2xrinnalleveto+2xetukyykky+2xtyöntö
    15 25 30 35 40 45 45 47.5
    3. Tempausveto, vitosia
    4. Ring dip 3,3,3
    5. Regular dip 8,8,8

  • practice Workout

    a) With a partner, each complete
    3 rfq
    15 cal row
    25 squats

    b) 1-2-3-4-5-4-3-2-1
    db squat clean, 45#
    weighted pull-up, 20#

    c) 10 min mu skill work - focus on sit & dip

    d) 15 minutes, 1rm snatch

    did a, b through 5, took off c and d

  • Strength & Metcon Strength

    Total 100min
    A. WU 20 air squat, 20 lunges, 20 backs, mobility
    B. HBBS
    4x5, 80-85%
    Pysäytys kulmaan 6x2
    Push press 5x5

    C. Metcon
    1. 5min AMRAP
    10 C2B > skaalattu KPU
    10 pistol squat
    10 HSPU > skaalattu 2 abmat
    2min rest
    2. 5min AMRAP
    10 burpee box over jumps
    10 S2OH 95lbs > skaalattu 35kg

    Result 1: 60 reps
    Result 2: 36 reps
    Total 96 reps

    D. Post WO 1500m row, mobility
    KPU practice for 10min

  • competition Workout

    5 rounds
    20 goblet squats, 32kg
    10 c2b pull ups
    5 gto, 155#
    13:55

    plan was 3 minutes per round
    1 minute on each element
    earn time in the first two rounds.