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

  • 15.10.2024 Romanian Deadlift Strength

    Romanian Deadlift

    2 x 8 @ 3 RIR (55+%1RM DL), rest 2:00-3:00 b/t sets

  • 15.10.2024 Deadlift Strength

    Deadlift

    3 x 3 @ 75%, rest 3:00 b/t sets

  • 12.10.2024 Chin-Ups Strength

    Strict chin-up

    Build up to a 1RM for the day.

  • EXTRA-STRENGTH (open gym) Workout

    Warm up

    1. Easy row 4-6min

    2. 3 rounds:
      3 inchworm + stretches
      8 squat
      8 side squat

    3. 8-6-4-2 front squat (work up to around 78% 1RM)

    Workout

    A) Front squat 5x4 @78-81% 1RM
    Rest 2,5-3min

    B) Pull-up 6/4/4/4
    Rest 2,5min between the sets

    *Tämä on neljän viikon progressio, jossa jokaisella viikolla etsitään leuanvedossa toistomaksimi ja tämän jälkeen suoritetaan samalla painolla / skaalauksella kolme sarjaa.

    Etsi päivän raskas 6x leuanveto. Voit käyttää lisäpainoa, tehdä kehonpainolla tai käyttää apuna eri vahvuisia kuminauhoja. Suorita tämän jälkeen samalla painolla / skaalauksella 3x4.

    C) Accessory
    On the minute for 12min
    1. 40s push-up
    2. 8-10 one arm ring row (right)
    3. 8-10 one arm ring row (left)
    4. 40s goblet squat (KB)

  • 030522 GYMNASTICS (18:00-19:00) Workout

    Technique
    Kipping pull-up

    Workout
    On the minute for 10 min:
    1. 5-10 kipping pull-up / 5-8 strict pull-up
    2. Easy row

    Accessory
    3 rounds for quality:
    8-10 straight arm pull down
    8-10 prone plate press

  • 210522 Lauantai Workout

    On the minute for 20min
    1. 6-8 toes to bar + 5 burpee to target
    2. 8-10 push press 35/25 + 5 bar over burpee
    3. Row for meters
    4. Rest

  • 170622 Perjantai Strength

    A) Power snatch
    6 x 3 @60-85%

    B) Accessory 3 rounds
    5 tempo overhead-squat (2311)
    5 high box jump
    1,5min rest

  • 160722 Lauantai Workout

    Outdoor workout

    4 rounds for time
    400m run
    30 KB sumo deadlift high-pull 24/16
    20 one arm KB thruster

  • 200822 Lauantai Workout

    For time

    1k row

    Rest until 8min, then perform

    21 kb swing 24/16
    12 box facing burpee box over 60/50
    15 kb swing 24/16
    9 box facing burpee box over 60/50
    9 kb swing 24/16
    6 box facing burpee box over 60/50

    Result: row time + swing-burpee time

  • Saturday Madness Workout

    Partner Workout

    0:00-12:00 (You Go, I Go)
    For time:
    60 Double Unders
    60 Wall Balls, 9/6 kg
    60 Double Unders
    40 Wall Balls, 9/6 kg
    60 Double Unders
    20 Wall Balls, 9/6 kg

    12:00-24:00
    3 rounds for time of:
    10 L Side Synchronized Dumbbell Snatches, 22.5/15 kg
    10 L Side Synchronized Dumbbell Overhead Lunges, 22.5/15 kg
    10 R SIde Synchronized Dumbbell Snatches, 22.5/15 kg
    10 R Side Synchronized Dumbbell Overhead Lunges, 22.5/15 kg

    On the 24:00 : (You Go, I Go)
    3 rounds for time of:
    30 Dumbbell Deadlifts, 2x22.5/15 kg
    30 Burpee Box Jump Overs, 60/50cm
    30 Toes-to-bars

    Timecap: 40mins