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

  • Bulgarialainen askelkyykky 3 x 8+8 Strength

    Bulgarialainen askelkyykky 3 x 8+8

    nousevalla kuormalla

  • Floor Press 4x10 Strength

    Floor Press (week 1) Use 90% of your 1RM
    4x10 @60%
    10+ @60% (AMRAP but leave a couple in the tank)

  • Day 12.2 Workout

    5 Unbroken sets:

    - 5 Thrusters
    - 5 Front Squats
    - 5 Push Press
    - Build up to Heaviest set (same weight in every movement)
    - Rest 2min between sets

  • Front squat 5 RM Strength

    Find your five rep max

  • OMATOIMINEN KYYKKYOHJELMA HATCH WEEK 9 DAY 2 Strength

    Back squat:
    - 1x5@65%
    - 1x5@75%
    - 1x5@75%
    - 1x5@75%

    Front squat:
    1x5@65%
    1x5@65%
    1x5@65%
    1x5@65%

  • Weighted dips Strength

    5x5 AHAP

  • OPEN WOD 26.1 Workout

    RX
    For time:
    20 wall-ball shots (6/9 kg) (2.7/3 m)
    18 box jump-overs (51/61 cm)
    30 wall-ball shots
    18 box jump-overs
    40 wall-ball shots
    18 medicine-ball box step-overs
    66 wall-ball shots
    18 medicine-ball box step-overs
    40 wall-ball shots
    18 box jump-overs
    30 wall-ball shots
    18 box jump-overs
    20 wall-ball shots

    INTERMEDIATE
    For time:
    20 wall-ball shots (4/6 kg) (2.7/3 m)
    18 box jump-overs (51/61 cm)
    30 wall-ball shots
    18 box jump-overs
    40 wall-ball shots
    18 medicine-ball box step-overs
    66 wall-ball shots
    18 medicine-ball box step-overs
    40 wall-ball shots
    18 box jump-overs
    30 wall-ball shots
    18 box jump-overs
    20 wall-ball shots
    – Athletes may step up on the box.

    BEGINNER
    For time:
    20 wall-ball shots (4/6 kg) (2.7/3 m)
    18 box step-overs (51/51 cm)
    30 wall-ball shots
    18 box step-overs
    40 wall-ball shots
    18 medicine-ball box step-overs
    66 wall-ball shots
    18 medicine-ball box step-overs
    40 wall-ball shots
    18 box step-overs
    30 wall-ball shots
    18 box step-overs
    20 wall-ball shots
    – Athletes may step up on the box.
    – The load is a suggested starting point. If you are completing all the workouts in the
    Foundations division, you are free to decrease or increase the load as your skill level allows.

    Time cap 12:00

  • (HATCH) Front squat, week 8 / day 2: 4x5@60% Strength

    • 1x5@60%
    • 1x5@60%
    • 1x5@60%
    • 1x5@60%

  • Deadlift Strength

    Deadlift 5 x 8

    • leave 2 reps in the tank
    • rest 3 min btw sets
    • no touch and go`s

  • Basic Conditioning Workout

    50min @ 60-70% HR

    Hietsu / Sörkkä Run
    Start and end with 5min walk

    then on remaining time:

    Repeat for quality:
    10 x Good morning
    10 x Hollow Bicycle
    1min Front Rack Carry
    10 x Ring Row
    10 x Push-Up