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

  • Day 11 Strength

    10min EMOM:

    • 1 Squat @ 85% of 1RM

  • Day 09.3 Workout

    4x12 Dips

    • Weighted, Ring or Parallettes

  • Chin up 1 / 3RM Strength

    E2MOM x5:
    1RM: reps 3-2-1-1-1
    3RM: reps 5-4-3-3-3

    Tee myötä- tai vastaotteella - valitse se, jolla olet tehnyt koko progression.
    HUOM! Tuloksissa ensimmäinen sarake on 3 ja toinen 1 toiston tulos.

    Valitse joko Accessory-setti TAI leukojen 1/3RM.

  • Back squat (6/7) Strength

    E3:30 x6:
    3-2-1-3-2-1
    - RIR ~1 viimeisillä sarjoilla tai
    - 3 @ 85-91%
    - 2 @ 88-97%
    - 1 @ 92-100%

    Takakyykyn 1RM testataan ensi viikon ke, jos et pääse silloin, voit jo tänään hakea raskaan ykkösen.

  • Power clean Strength

    EMOM10:
    1 power clean @ heavy

  • Bench press Strength

    E3M x 5

    5-5-5-3-3 Bench press

    Sarjat 1-3: V.2-3
    Sarjat 4-5: V.1-2

  • 27.1.2024 Overhead Squat Strength

    Overhead Squat

    3 x 3 @ 65 - 75 %. Go Every 2:30

    After That Build in 2 RM in fifteen minutes.

  • Power Snatch Strength

    EMOM 5
    2 Power Snatches (65-80% of 1RM)
    +
    5x
    (Go every 75sec)
    2 Power Snatches (80%++)

    Work up to heavy 2RM

  • DEADLIFT Strength

    DEADLIFT

    3x5

    2-3RIR

  • Tiistai 22.3. Strength

    Backrack lunge 3x5+5 v3