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

  • 050326 Torstai Workout

    A) 20min AMRAP
    5 front squat 80/55
    30 Double under
    15 bar over burpee

    B) 4 rounds / rest 1 min between movements
    30-60s plank hold
    30-60s supine Chinese plank hold

  • Hyrox Workout

    Pk/vk1 sykkeet.

    2min x 18 (3 rnds = 36 min)
    1) Run/shuttle run
    2) Row
    3) Rest
    4) Burpee broad jump
    5) Ski
    6) Rest

    Pidä koko 4min työjakso syke vk- tai jopa mk-alueella (80–90 %). 2 min palautuksen jälkeen, pystyt pitämään saman vauhdin jokaisessa vedossa. Treenin tavoite on kehittää aerobista tehoa vauhtikestävyysalueella.

  • 4.6.2025 FRONT SQUAT Strength

    1@up to 100 - 100+%, rest btw sets 3-5min

    *example up to 5@55%, 4@60%, 3@70%, 1@80% -...-100+%

  • Strength Workout

    Strict Press

    10 mins to find heaviest double
    --then--

    3 x 2 @90% go Every 90" !

  • OPEN 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

  • Viikko 1 - Treeni 1 Workout

    3 x 8 kyykkyhyppy keppi / kevyt tanko niskassa " touch n go"
    3x6 zombikyykky tangolla
    3x10 lapaleuat vastaote

    Raaka rive+rive+rive polven alta 5 x 1+1+2 75% maasta lähtevissä 3 sec ykkösveto
    6 x Go every 2 min vauhtipunnerrus + 2 työntö 2 sec pause kiinniotossa. 80 % vauhtipunnerruksesta

    Vauhtipunnerruksissa ja työnnöissä "ylihidas" dippi vaihe.

  • Snatch pull Strength

    4×2 Snatch pull from the floor (75-100 % of 1 Rm)

  • Työntö yhdistelmä alkeet Strength

    Ty-veto+rive riip ap+Ylöst.
    6sarjaa
    -1+2+1

  • Snatch Strength

    Build to days heavy 1rep Snatch

    Then

    3x1 Snatch @85% of days heavy 1rep
    - Rest 2min btw sets

  • OPEN 26.1 Workout

    For time:

    20 wall-ball shots
    18 box jump-overs
    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

    Time cap: 12 minutes

    ♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box

    ♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box