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

  • 31.5.2019 Sali Workout

    Raakarive + Rive (polvelta) + RaTy + Dip + Työntö

    2 x (1+1+1+2+1)@60% (ty)
    2 x (1+1+1+2+1)@70%
    2 x (1+1+1+2+1)@75%

    Työntöveto (10 cm koroke jalkojen alle) 1x2@80%, 4x3@90%

    Takakyykky 2x70, 4x70%, 6x70%, 2x70%, 4x70%, 6x70%, 2x75%, 4x75%, 6x75%

    Lisäpainolankku 3x30 sek

  • Front squat Strength

    Front squat 4x4

    82.5%

    • Accessory 2.1

  • EMOM x10 Workout

    Odd - 5 Weighted Pull-Ups
    Even - 5 Front Squats

    • All squat repetitions are taken from the rack, and a dip belt is preferred for the weighted pull-ups. A lighter dumbbell between the thighs or ankles also works here.

    • On these weighted pull-ups, we are specifically looking for strict reps. We want the strict strength stimulus today. Modification options first move towards an unweighted strict pull-up, but can also include using bands to build our strength. If we are between 2-3 strict pull-ups, let's choose a band tension that allows for ~10 repetitions unbroken, and complete the 5 reps per set here.

  • CF Rush Workout

    25* DL 80/50kg
    50* WB
    25* DL

    3' rest

    20* DL 90/60kg
    50* WB
    20* DL

    3' rest

    15* DL 100/70kg
    50* WB
    15* DL

  • Juoksuvetoja Workout

    Vaihtelevia juoksuvetoja. Päivän tarkemmat kommenteissa.

  • Weightlifting Strength

    hang power snatch 5x3
    squat snatch+hang squat snatch 5sets
    Back squat 5x3

  • Superkids 10-13 v ja ninjat 14-16v voima Strength

    Etukyykkyladder

    2-2-4-4-6-6-8-8-6-6-4-4-2-2 AHAP

  • Back squat 10RM Strength

    Find your 10rep max back squat.

  • Back Squat Strength

    5 x 5 back squat

  • Deadlift 10, 8, 6, 4 Strength

    As heavy as possible without failure