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

  • Skills (Bar MU) 1. Workout

    Activation:
    -Lats

    Practice:
    -Jumping Bar MU
    -Straight Arm Jump
    -Pulling to Chest -> Abs -> Hip
    -Gymnastic Kip

    EMOM 8
    1-4 Bar Mu / Progression

  • 5.3.2021 Workout

    10 rounds

    15 double unders
    5 deadlift 100/70kg
    15/11 Cal Row.

    TC 20

    Omatoimi:

    Tuplia on vähän. Jotenka ole tänään kärsivällinen ja hypi tuplia :) Maastaveto kuorma max. 60% 1RM.

  • 24.11.2020 Strength

    Overhead Squat

    4 x 3. Moderate

    SO 2:00

  • Back Squat Strength

    3 x 1 @ 90%

  • Shoulder Press MERKATKAA TÄHÄN Strength

    3x @ 75%
    3x @ 80%
    3x @ 85%

  • 7.2.2021 Strength

    Power Snatch

    1-1-1

    TimeCap 15 minutes.

    Omatoimi:

    Lämmittele olkapäät, yläselkä.
    Jalkoihin räjähtävyyttä.
    Sit vaan vetoja!

  • Back Squat Strength

    70% x 5
    75% x 5
    80% x 3 x 3

    Just throwing in another squat session this week to keep the legs going. This shouldn't be too heavy if you follow the percentages.

  • Squat clean Week 3 Strength

    Squat clean
    Week 3

    in 20 minutes do
    3 reps @77.5-80%
    2 reps @82.5-85

    rest of the time heavy singles building up. You can go new max if you feeling good.

  • Snatch Strength

    Set 1 – 70% – 2 Reps
    Set 2 – 75% – 2 Reps
    Set 3 – 80% – 2 Reps
    Set 4 – 85% – 2 Reps
    Set 5 – 90% – 2 Reps
    Set 6 – 90% – 2 Reps

  • 15 Min EMOM Workout

    1 C&J each Min
    Start around 60% and build with good technique.