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

  • Hack Squat Workout

    4x10
    ~15-50kg
    Heels elevated on 15 or 20kg plate

    Slow controlled deep reps, arse to heels! Should be feeling them in the quads

  • Bench press Strength

    3 x 4

    *Leave 2 reps in the tank
    *All the sets with same weight
    *Rest 3-4 minutes between sets

  • Maastaveto 5,5,3,3,1 Strength

    Maastaveto 5,5,3,3,1

    nousevilla painoilla, tauot 2-3 min.

  • Back Squat 4x8 Strength

    Back Squat 4x8 @ 76%
    Heavier than last week!

  • Back Squat Strength

    Back squat 3 x 5 @ 65/75/85 %

    Note: laske ensin 90 % 1RM tuloksesta ja siitä työsarjat, viimeisellä sarjalla aina niin monta toistoa kun menee.

    Lisää edelliseen viikkoon 2.5-5 kg ykkösmaksimii

  • backsquat Strength

    Backsquat 5-4-3-2-1

  • The Don Workout

    For time:

    • 66 deadlift 110/75 pounds or 50/30kg
    • 66 box jump 24"/20"
    • 66 KBS 1,5/1 pood or 53/35lb or 24/16 kg
    • 66 K2E
    • 66 sit ups
    • 66 pull up
    • 66 thruster 55/40 pounds or 25/15kg
    • 66 wall ball
    • 66 burpee
    • 66 DU

  • Tekniikka Workout

    Teknistä settiä klo 18 ja 19

  • "Helen" Workout

    3 rounds for time:
    400m run
    21-kbs 24/16
    12 pull ups

  • Floor Press Strength

    Max Effort Floor Press
    (5-5-4-3-3)-3-3-3-3-3
    2min Recovery