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

  • Pikkujoulukilpailut Strength

    180 min

    WU for 45 min for events 1 & 2

    Event #1
    A. 5 min AMRAP with partner, YGIG:
    5 T2B
    10 box over burpee
    15 D-balls over shoulder @ 50 lbs

    Straight to Event #2
    B. 5 min time to find 1 RM power clean + push press
    Result: 57.5 kg

    Event #3
    C. For time, complete the reps synchronized with partner:
    20 power snatch @ 25 kg
    20 box jump 20"
    20 squat with sandbag
    100 m farmer's carry w/ 2x20 kg KBs
    + 10 rope climbs for the whole team
    Result: 6.10

    Event #4
    D. For time, as a relay:
    7 cal AB
    10 KBS @ 20 kg
    10 deadlift @ 60 kg
    10 pull up
    Result (team): 6.30

    Final placement 5th

  • Olympics & strength Strength

    Total 105min
    A. WU 500m row, 2 rounds: 10 air squat, 10 lunges, 15 abs, 15 backs, mobility
    B. Strength
    Takakyykky nousu 2 max
    Takakyykky 2 kpl herkkusarjat 6 + 10
    Jännehyppy 4 x 5
    tauko

    C. Olympics
    BWU
    Työntö
    Työntö niskantakaa 3x5x15kg
    Työntö edestä, otteen levitys 3x5x15 2x25 2x30 2x35 2x40 2x40

    D. Skillwork
    KPU practice for 10min, total ~ 40 reps

  • Battle of Jyväskylä -karsinta Workout

    Total 75min
    A. WU 500m row, 20 abs&backs, mobility
    3 rounds:
    5 power clean 25-35-45kg
    5 bar over burpee
    2x1x50kg squat clean for quality
    2 rounds:
    5 pull up 30 DU, 5 S2OH 25-30kg

    Tauko, KARSINTA

    1. 5min AMRAP 5 power clean 45kg 5 bar over burpee 1min rest
    2. 5min to establish 1RM squat clean 1min rest
    3. 10min AMRAP 10 pull up 10 S2OH 35kg 30 DU

    Result 1: 50 reps
    Result 2: 61kg (50, 55, 58, 61)
    Result 3: 157 reps
    Karsinnan 22. eli viimeinen sija

    D. Post WO 3000m row
    Skillwork:
    KPU practice for 15min, total ~ 70 reps

  • Olympics Strength

    Total 120min+60min
    A. WU 500m row, 2 rounds:10 wall ball, 10 KBS, 20 abs

    B. Olympics, Jyrkin tunti
    BWU: takakyykky-tempausvala, tempaus: jalkojen levitys

    1. Tempaus samoille jaloille 3x5 20 20 25 25 27.5

    2. Rv korkeilta pukeilta + työntö 3+1

    3. Takakyykky-tempausvala 6x15 6x25

    4. Hyvää huomenta-takakyykky 5x35 5x45 5x45

    5. Pysäytyskyykky 5x45

    D. Mobility WOD 60min

  • Front Squats Strength

    Work up to 1RM.
    Once 1RM is found; drop 15% for 2 x 5

  • Strength & Olympics Strength

    Total 90min
    A. WU 2 rounds: 10 lunges, 10 air squat, 5 box jump 30", 20 abs, 20 backs
    Mobility
    B. Strength: FS
    Etukyykky 4 x 4 rv max
    Etukyykky pysäytys pahimpaan kulmaan ja alhaalta pompulla ylös 6 x 1
    Jännehyppy 4 x 5

    Tauko
    Ty veto + rv pysäytyksistä polven alta + ty max
    25, 30, 35, 40, 45 eteen, 45, 47.5, 50 rv eteen

    Ring dip 3,5,3
    Regular dip 6,6

  • Condition Workout

    Partner workout
    6 rounds: 3min on/ 3min off
    (toinen tekee toinen lepää)
    A.
    12 cal AB/ski erg
    15 front squat
    Rest time wall climb/ kick to handstand
    B.
    15 cal row
    15 kbs
    Rest time box over burbee

  • Mr. Radio Workout

    As quickly as possible
    50 Burpees
    40 Situps
    30 Kettlebell Swings (1.5 pood)
    20 Pullups (chest to bar)
    10 Handstand Pushups
    20 Pullups (chest to bar)
    30 Kettlebell Swings (1.5 pood
    40 Situps
    50 Burpees

  • 13.3 C&J, PFS ja selkä Workout

    5x1 @60kg Clean & split jerk
    5x2 @100kg Pause front squat
    12,11,11 @50kg Pendalay soutu

  • Deadlift Strength

    Every 2 minutes, for 10 minutes (5 sets) of:
    Deadlift
    *Set 1 – 8 reps @ 50%
    *Set 2 – 6 reps @ 60%
    *Set 3 – 4 reps @ 70%
    *Set 4 – 2 reps @ 80%
    *Set 5 – 2 reps @ 85%

    Every 2 minutes, for 6 minutes (3 sets):
    Speed Deadlift x 3 reps @ 70%
    Reset the barbell every time on the floor…do not perform these touch and go.