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

  • Painonnosto: 20 min OTM Clean Complex Strength

    2 x Hang Power Clean + 1 x Hang Squat Clean + 1 x Squat Clean

  • 8/8/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    8-12 rkbs
    8-12 db pp
    8 back extension

    Metcon/Metcon-comp(18)
    2rds
    20 deadlift 165/115-*255/145
    20 ttp/hkr/*ttb
    800m run

    work up to heavy deadlift(12)

    Finisher
    2 min hamstring stretch
    2 min sh distraction
    2 min six inch hold

  • RUN + SWING + SIT Workout

    ROW/SKI/RUN + SWING/SIT ... doesn't sound too bad...
    3 stations, FOR TIME, 5min CAP, 2 mins Transition for rest .... EASY PEASY

    Partners work together, faster one starts on Machine 1st, Stay @ same station, goal is to get through all distances & reps of exercises within 5 mins
    ROW or SKI or RUN + SWING/SIT

    ROW/SKI & RUN distances
    250m (0.06)| 200m (0.05) | 150m (0.04) | 100m (0.03) | 50m (0.02)
    SWING
    20 | 15 | 10 | 5 | 1
    Ab Mat Sit UP
    20 | 15 | 10 | 5 | 1

    IE. P1 starts on rower with p2 waiting....
    250 m ROW, 20 Swings, 20 Ab Mat Sit UP
    200m ROW, 15 Swings, 15 Ab Mat Sit UP
    ETC

  • Skill Workout

    Ring MU practice: 15 mins
    - false grip
    - floor work
    - banded work
    - jumping mu
    - kipswing

  • SKI + SWING + SIT Workout

    ROW/SKI/RUN + SWING/SIT ... doesn't sound too bad...
    3 stations, FOR TIME, 5min CAP, 2 mins Transition for rest .... EASY PEASY

    Partners work together, faster one starts on Machine 1st, Stay @ same station, goal is to get through all distances & reps of exercises within 5 mins
    ROW or SKI or RUN + SWING/SIT

    ROW/SKI & RUN distances
    250m (0.06)| 200m (0.05) | 150m (0.04) | 100m (0.03) | 50m (0.02)
    SWING
    20 | 15 | 10 | 5 | 1
    Ab Mat Sit UP
    20 | 15 | 10 | 5 | 1

    IE. P1 starts on rower with p2 waiting....
    250 m ROW, 20 Swings, 20 Ab Mat Sit UP
    200m ROW, 15 Swings, 15 Ab Mat Sit UP
    ETC

  • 10min EMOM Squat Clean: Strength

    with 80-88% of todays best.

    Try to do without any fails. Scale the weights if needed.

  • Rokin Kajahdus!! Workout

    Five rounds for time of:

    15 Deadlifts (42,5 / 62,5 kg)
    12 Hang Power Cleans (42,5 / 62,5 kg)
    9 Front Squats (42,5 / 62,5 kg)
    6 Shoulder to Overhead (42,5 / 62,5 kg)

    Jos tästä selviää ilman suurempia tappioita, selviää 3 päivän rokistakin. On muuten RX painoilla melkoinen suoritus!!

  • 7/6/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    2rds(8)
    10 plyo jump
    8 good mornings
    6 kbs
    4 back ext or superman

    Metcon/Metcon-comp(14)
    120 step ups/*box jumps 24/20
    otm-9 kbs 53/35-*70/53-starting kbs first.

    afterburner(6)
    on the 3:00
    400m run
    Repeat 2x

    work up to hvy deadlift(10)

    Finisher
    2 min hamstring stretch
    30 scap push ups
    2 min v-sit

  • Open Gym "haaste" Workout

    "Sikakyykky"

    Back squat

    20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
    • do set of 20 with empty barbell, then add 2,5-10kg every set

  • 6/27/16 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    2rds(8)
    10 plyo jump
    8 deadlifts
    6 hang clean
    4 jerks

    Metcon/Metcon-comp(14)
    on the :15(14)
    3 deadlifts 0:00-0:15 *185/115-135/95-105/75
    2 hang cleans 0:15-0:30 *185/115-135/95-105/75
    1 clean and jerk 0:30-0:45
    *185/115-135/95-105/75
    -amrap box jumps/step ups 0:45-0:60

    afterburner(5)
    800m run

    Finisher
    2 min hamstring stretch
    30 t raise
    60 rtw