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

  • Työntö yhdistelmä edistyneet Strength

    Rive pys ap+Ylöst.
    3sarjaa
    -3+1 @80%
    3sarjaa
    -2+1 @85-90%

  • Treeni 3 Workout

    A1) Takakyykky
    5x5 reps

    A2) Reiden ojennus+koukistus supersarja
    3x8+8 reps supersarjana (RIR 2)

    B1) Penkkipunnerrus ylöstyöntö leveydellä
    4x5

    B2) Ylätalja leuanveto leveydellä (myötäote)
    3x 8 reps (RIR 0)

  • HS-stamina Workout

    Every 1:30
    -10m hsw (mieluusti ub)

    Niin pitkään kun jaksaa ok.

  • Back squat week 15/16 Strength

    Week 15/16: Inverted Juggernaut Method
    Back Squat:
    • 5 reps at 50% NT1RM
    • 3 reps at 60% NT1RM
    • 2 reps at 70% NT1RM
    • 1 rep at 75% NT1RM
    • 1 rep at 80% NT1RM
    • 1 rep at 85% NT1RM
    • AMRAP at 90% NT1RM

  • Morning Intervals Workout

    Row-Bike-Ski-Echo

    4x
    3min ON/2min OFF

    4x
    2min ON/1min OFF

    4x
    1min ON/30sec OFF

  • Painonnosto Workout

    Rive ja työntö

  • Conditioning Workout

    Every 1 min for 30 mins, alternating between:
    Run, 200 m
    max rep Alternating Single Arm Devil Press, 15/10kg, 1 min
    max rep Bike/row Calories, 1 min
    max rep Goblet Box Step Overs, 15/10 kg, 50cm, 1 min
    Rest 1 min

  • Deadlift week 15/16 Strength

    Week 15/16: Inverted Juggernaut Method
    Deadlift
    • 5 reps at 50% NT1RM
    • 3 reps at 60% NT1RM
    • 2 reps at 70% NT1RM
    • 1 rep at 75% NT1RM
    • 1 rep at 80% NT1RM
    • 1 rep at 85% NT1RM
    • AMRAP at 90% NT1RM

  • Bench press week 15/16 Strength

    Week 15/16: Inverted Juggernaut Method
    Bench Press
    • 5 reps at 50% NT1RM
    • 3 reps at 60% NT1RM
    • 2 reps at 70% NT1RM
    • 1 rep at 75% NT1RM
    • 1 rep at 80% NT1RM
    • 1 rep at 85% NT1RM
    • AMRAP at 90% NT1RM

  • 12 min AMRAP: BMU / Row / Front Squat Workout

    12 min AMRAP:
    • 3 Bar Muscle-Ups
    • 12 Row (calories)
    • 12 Front Squats 95/65#
    Barbell starts from the ground.
    Goal: complete 7 rounds.