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

  • 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

  • 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

  • Shoulder press 3 x 6 Strength

    Shoulder press 3 x 6 (70/75/80 %)
    Sarjapalautus 2-3 min

  • Snatch Strength

    8 x E2MOM

    Hang snatch+snatch

  • Front squat Strength

    5 x 3 Front Squat

    -leave one rep in the tank
    -rest 3 minutes between sets

  • Big Saturday Workout

    For Time;
    21-15-9
    burpee box jump
    Snatch 30/20kg
    Rest 5 Mins
    12-9-6
    Chest 2 Bar
    DB step over 2x22.5/15kg
    Rest 5 Mins
    9-6-3
    Bar MU
    Devils press

    Time Cap 35 Mins

  • 3 kierrosta: Soutua ja penkkipunnerrusta Workout

    3 kierrosta aikaa vastaan:

    • 500m soutu
    • 30 penkkipunnerrus (50%-kehonpainosta)

    Time cap 15min (edit:2019)
    Laita käyttämäsi paino kommenttiin.

  • Front Squat Strength

    5 - 5 - 5 - 5 - 5

    3 rep reserve every set