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

  • Push press 5x3 Strength

    In 20 minutes:

    Push press 5 x 3

    • rest 150sec between sets

  • Back Squat 5RTM Workout

    Find your 5 RTM Back Squat in 15 min!

    Technical max means the following standards have to be met in every rep before adding weight:
    -Full Range of Motion (Hip crease below the knee)
    -Knees tracking toes
    -Hips descend back and down
    -The bar moves over the mid foot
    -Full grip on the bar
    -Lumbar curve maintained
    -Complete at full knee and hip extension

  • "Macho man" Workout

    Alkavalla minuutilla niin pitkään kun jaksat
    (Jotta perjantai tuntuisi pitkältä, valitse kevyehkö paino. Aikaraja 20min)

    3 Raaka rinnalleveto
    3 Etukyykky
    3 Työntö

    Paino: miehet maksimissaan 89 kg, naiset 61 kg

  • Deadlift 2RM Strength

    Find your 2RM

  • 5 Sets: Strength

    3 Front Squat + 6 Back squat

  • 22.2 Open Workout Workout

    Level 1.
    For Time
    1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps of: Deadlifts @100/70kg
    Bar over burpee

    Level 2.
    For Time
    1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps of: Deadlifts @80/55kg
    Bar over burpee

    Time Cap: 10 minutes

    Rpe 4.5 Treenin idea on olla viikon kovin treeni. Maastaveto painon pitää olla liikkuva ja pysyä teknisesti kasassa väsymyksen alla. Pääpointit: - Riko maastaveto sarjat riittävän ajoissa. - Pidä burpeissa tasainen tahti ja hengitys mukana.

  • Push Press Strength

    Find 1RTM in 15min!

  • Snatch Workout

    Build up to 3 RTM in 20min

    -Aim for consistency in every rep
    -No TNG
    -Re-grip at the bottom
    -No extra resting between reps

  • Front Squat 5RTM Workout

    Find your 5 RTM Front Squat in 15 min!

    Technical max means the following standards have to be met in every rep before adding weight:

  • Takakyykky 3x10 Strength

    Takakyykky 3x10

    samalla painolla
    tauot 2-3 min.