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

  • 30.9.2023 Deadlift Strength

    On The 2:00 x 5 Sets :

    1 Deadlift

    ** use same weight across

    • aim to perform all sets 90% ( or higher )

  • 30.9.2023 Squat Snatch Strength

    Set 1 : 6 Squat Snatch @61%
    Set 2 : 4 Squat Snatch @ 70%
    Set 3 : 2 Squat Snatch @ 79%
    Set 4 : 6 Squat Snatch @ 64%
    Set 5 : 4 Squat Snatch @ 73%
    Set 6 : 2 Squat Snatch @ 82%
    Set 7 : 6 Squat Snatch @ 67%
    Set 8 : 4 Squat Snatch @ 76%
    Set 9 : 2 Squat Snatch @ 85%

    Rest 1-2 minutes between sets.

  • 30.9.2023 Warmup Workout

    Row 5:00

    30s Banded Pass Trough
    30s Banded around worlds ( L )
    30s Banded around worlds ( R )
    1:00 Frog Stretch

  • 10*snatch E30sec Strength

    10 snatch, 1 rep every 30sec

  • 28.9.2023 BasicWod Workout

    50 Minutes Of :

    22-24-26-28-30-32...

    Row Calories
    Toes to Post
    Bike Calories
    Medball DeadBugs
    Echo Bike Calories
    Hollow Hold ( seconds )

  • 29.9.2023 STRENGTH PROGRAM Workout

    HEAVY WEEK 7/9

    WARM UP sama saliohjelman kanssa

    BACK SQUAT *one top set of
    5@RPE10 (max lift, couldn't do more), then
    3x5@-10%, rest between sets 3min, *5@rpe10 -- target load of max ~86%

    SNATCH PULL *full foot
    2-3x1@115% sn-%, rest between sets 2min

    SEATED PRESS
    3x6@RPE9, (could do 1 more reps), rest between sets 2min
    *6@rpe9 -- target load of max ~81%

    SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

    2 rounds:

    10 NEUTRAL GRIP cable LAT PULLDOWN *lapiokahva
    15 OH WALKING LUNGE step each leg
    6-8 TRICEPS PUSH UPS

    Rest as needed

  • 29.9.2023 BACK SQUAT Strength

    *one top set of 5@RPE10 (max lift, couldn't do more), then
    3x5@-10%, rest between sets 3min, *5@rpe10 -- target load of max ~86%

  • Muscle & Power, YV1 Strength

    Bench press 4 RM, then 3x4 @ 90 %

  • 19.9.2023 Big Shoulders Workout

    4 x 6 Plate Step-Ups. Go Every 2:30

    6 x 4 Plate Step-Ups ( Belly to wall ). Go Every 2:30

    Scull Crushers 5 x ( 5 + 5 ). Go Every 2:30

    Biceps Curls w DB´S alternating. 4 x 12. Go Every 2:30

  • 12.9.2023 Itäkaira Workout

    3 - 5 Rounds. Rest between movements as needed

    15 Medball GHDSU
    40m Double KB Front Rack Walk
    8 Strict Pull-Ups w/ Band