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

  • AMRAP 8 Workout

    5 x Pwr Snatch 40/30kg
    5 x Bar Over Burpee

  • Deadlift Strength

    Deadlift
    70% of 90% 1RM x 3 reps
    80% of 90% 1RM x 3 reps
    90% of 90% 1RM x 3+ reps

    *Percentages counted from 1RM are
    63%
    72%
    81%

    *Add 5 kilos to the weight you counted from last time and count from that now. So if your 1rm is 100kilos and you counted your percentages from that last time - now you count from 105. 
If you have no clue about your weights try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique but you should get at least 5.

  • "Solid Core" Progression 5. Workout

    EMOM 8

    5 Strict T2B + 5 T2B

  • OHS Complex Workout

    Paused Back Rack Push Jerk + Overhead squat

    4 x 5

    @40/30kg
    (light weights)

  • Lattiapenkkipunnerrus 5,3,2,1,1 Strength

    Lattiapenkkipunnerrus 5,3,2,1,1

    nousevat painot, tauot 2 min.

    Harjoituksen tarkoituksena on saada nostettua kaikki toistot.

  • EMOM 12 Workout

    20 DU + 1 Snatch

    @75% of 1RM Snatch

  • Ring dip Workout

    2x quality set, eli älä tee settejä ihan loppuun asti vaan jätä varoja 2-3 toistoja

  • Pull Up Strength Workout

    • Ground Row (5x10r)
    • Elevated Row (5x10r)
    • Bulgarian Row (5x5r)
    • Bent Arm Chin Hang (5x60s.)

    Perform with coupled mobility exercise. Focus on proper technique and range of motion.

  • Back Squat Strength

    Back Squat
    4x2r @ 90%
    2min Recovery

  • 5km Run Workout

    5km run