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

  • 29.5.2019 Etukyykky Workout

    6x2@80%

    Huoltoa

  • 1.6.2019 Session One Workout

    Aamulenkki 30 minuuttia

  • Partner work Workout

    "AMRAP (with a Partner) in 29 minutes
    5 Rounds of:
    Minute 1: WB @9/6kg
    Minute 2: T2B
    Minute 3: Box Jumps @60/50 cm
    Minute 4: Push Presses @30/20kg
    Minute 5: Row (for calories)
    Minute 6: Rest
    Partners switch every 30s

    Score is total reps as a team."

  • Back squat 3x5 Strength

    Back squat 3x5 @ heavy weight

  • 19.6.2019 CF Workout

    Takakyykky 5x8@60% (kuminauhat)

    Taskuilta korkea te veto + tempaus puolesta reidestä

    8 x (1+1)@70-90%

    Raakatempaus 7 x 1 @80-90%

  • Ninjat 14-16v Voima Strength

    Maastaveto

    6 RM

  • Shoulder Press (Wendler Week 2) Strength

    3 @ 70%
    3 @ 80%
    3+ @ 90%
    The % are calculated from 90% of your 1RM!
    3+ means AMRAP!

  • 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.