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

  • 4 x 6 sumo maastaveto Strength

    Tee 1 lähestymissarja ja lähde työsarjoilla nostamaan kuormaa.
    Lepää n. 1min sarjan jälkeen

  • Front squat Strength

    Set 1: 5 Reps @75%
    Set 2: 3 Reps @85%
    Set 3: 1 Rep @95%
    Set 4,5,6... : 1 Rep @+100%

  • 2.3.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Back squat Strength

    1x6x65
    2x5x70
    1x6x75

  • Main site Friday 250711 Workout

    For time

    • 800/1,000-meter row
    • 15 lateral burpees over the rower
    • 30 wall-ball shots

    Rest with any remaining time in the interval.

    ♀ 14-lb medicine ball to a 9-foot target
    ♂ 20-lb medicine ball to a 10-foot target

  • OPTIONAL Workout

    2-3sets:

    10 bicep curl
    10 Db bench

  • Weightlifting basics + barbell cycling Workout

    squat clean + push jerk + split jerk up to heavy

    6 sets of:
    5/5 diagonal ttb
    1 clean pull + 3 power clean + 3 STOH
    1' rest

  • 04.03.2025 Workout

    Snatch

    A) WU SETS X3:

    -rest 30s-

    B) E90SEC X5:

    Set 1: @65%
    2: @67.5%
    3: @70%
    4: @72.5%
    5: @75%

    C) E2MOM X5:

    Set 1: 72.5%
    2: @75%
    3: @77.5%
    4: @80%
    5: @82.5%

    ISABEL

    For Time:

    *Tee Poweri ykkösiä koko setti. Tasanen vauhti.

    Back Squat

    E3MOM X6:

    *Nosta painoa kahen setin välein. Kaks vikaa taas raskaita, kuitenkin 1-2 RIR.

    Accessory
    Posterior

    A) 3-4x For Quality:

    • 15-20 Banded GHD Hip Ext.
    • 30-45s Chinese Plank *Rest as needed

    B) 3-4x For Quality:

    • 15/15 Single Arm Banded Pull Apart
    • 10/10 DB Row

  • Medium Strength

    A: burpee squat jumps 8x3
    B: Seated hamstring curls 3set
    C: Seated leg press 3set
    D: Bench Press 3x3
    E: Lat pull downs 3set
    F: Biceps curls 3set

  • 4.4.25 Workout

    SKILL

    10-20min skillitreeniä