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

  • C. Deadlift Workout

    5 x 3 deadlift

  • Kaunis peto - summer beast finaali Workout

    Time cap 25min

    15 burpee bar jump
    15m overhead lunges 20kg plate
    15 rope decline
    50 abmat situps
    15 ring row
    15 push up
    50 box steps 24"
    15 pushups
    15 ring row
    50 abmatsitups
    15 rope decline
    15m overhead lunges 20kg plate
    15 burpee bar jump

  • Olympics Strength

    Total 90min
    A. WU: 500m row, 2 rounds: 5 jump-push-ups, 15 abs, 15 backs, mobility

    B. Olympics, Jyrkin tunti
    Taitoharjoitteena aurinkotervehdys
    Työntö varpailtaan päänpäältä
    1. Työntöveto + rinnalleveto samoille jaloille + työntö
    25, 30, 30, 35, 40, 40, 42.5
    Tempaus nivusesta, minimivauhti
    3x15 3x20 3x20 2x22.5 25 27.5
    Tempaus maasta
    27.5, 30, 32.5, 35, 37.5, 40 PR 42.5 ei 30

    C. Strength
    Shoulder press max + volyymi

  • 20.7.2022 Basic Strength

    Deadlift

    4 x 2 @ 80 - 85%
    3 x 1 @ 90 - 95%

    Send Off 3:00

  • Strength & Skills Strength

    Total 105min
    A. WU: 500m row, 3 rounds: 10 abs, 10 backs, 3 jump push-ups, mobility

    B. Push press, 1 RM max test
    HBBS, max
    FS, volyymi
    Pull-ups, volyymi 8 (6,2) 8 (6,2) 8 (4,2,1,1)
    Weighted sit-ups with ls 1x5x20kg 1x3x20kg+9x15kg 12x15kg

    C. Skillwork: KPU practice for 15min

    D. Post WO: 500m row

  • 5x5 Pause OHS Strength

    5x5 OHS with 3 s pause at the bottom.

  • ROWKBSDU Workout

    Total 65min
    A. WU 500m row, 3 rounds
    5-3 high box jumps: box+25 x5, 25+25 x5, 25+25+10 x3
    10 KB snatch 8/12kg

    B. Skills: HSPU practice for 15min
    1 abmat 3,3 RxD: yrityksiä

    C. Metcon, 3 rounds for time:
    500m row 1.58, 1.58, 2.02
    20 KBS 16kg 20,20,20
    50 DU osissa
    Result: 15.03
    Rounds: 4.33, 5.14, 5.14 avg/max HR 178/188

    D. Post WO 1000m row, shoulder rehab with KB
    2x12x6kg 2x6x8kg 2x6x8kg+2x6x12kg

  • Strength & Skills Strength

    Total 100min
    A. WU 700m row, 3 rounds: 5 heavy wall ball 9kg, 15 abs&15backs, mobility

    B. Strength
    Narrow bench, Wendler week 5
    HBBS, Stopper & volume
    Regular dips 5,5,5

    C. Skillwork: KPU practice for 15min

    D. Post WO: 700m row

  • Skills & Metcon Strength

    Total 80min
    A. WU, 3 rounds: 250m row, 20 DU, 5 burpee, mobility

    B. Strength
    Weighted pull-ups 1 RM max test

    C. Skillwork
    KPU practice for 20min

    D. Metcon
    3 rounds against time, 2min rest in between:
    750m row 3.08, 3.08, 3.08 soutujen keskivauhti 2.05/500m
    50 DU 0.56, 1.18, 1.29
    Result: 17.20, rounds 4.05, 4.25, 4.36
    Average/max HR 171/187 (palautukset laskevat keskisykettä)

    E. Post workout: 1000m row, mobility

  • Shoulder press Strength

    Shoulder press 4*6