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

  • Loppiaisen Benchmark Party (Flight Simulator) Workout

    WOD: "Flight Simulator"

    Complete for time:

    5 unbroken double unders
    10 unbroken double unders
    15 unbroken double unders
    20 unbroken double unders
    25 unbroken double unders
    30 unbroken double unders
    35 unbroken double unders
    40 unbroken double unders
    45 unbroken double unders
    50 unbroken double unders
    45 unbroken double unders
    40 unbroken double unders
    35 unbroken double unders
    30 unbroken double unders
    25 unbroken double unders
    20 unbroken double unders
    15 unbroken double unders
    10 unbroken double unders
    5 unbroken double unders

    You must stop between sets. You cannot jump single-unders between sets. Time cutoff is 25 minutes.

  • 3 x 5 Weighted pull-ups Strength

    Three sets of five reps

    TAI
    - Omalla kehonpainolla
    - Negatiiviset leuat
    - Mahdollisimman pienellä kuminauhalla ja ilman kippiä

  • Strict Pull-Up Progression 1. Workout

    5 rounds

    3/2 reps each movement

    Normal Pull-Up
    Close Chin-Up
    Wide Pull-Up

    10s rest between movements
    90s rest between rounds

    Focus on strict clean movements!

    Score is total clean reps, max 45/30 reps

  • Pystypunnerrus 7,7,7 Strength

    Pystypunnerrus 7,7,7 jätä 2 toistoa varaa

    nousevilla painoilla, tauot 2 min.

  • Maastaveto 3,3,3 Strength

    Maastaveto 3,3,3 1-2 toistoa varaa

    nousevilla painoilla, 2 min tauot

  • snatch grip deadlift Strength

    snatch grip deadlift

    3x5

  • (HATCH) Front squat, week 5 / day 1: 1x5@70%, 1x4@80%, 1x3@85%, 1x3@90% Strength

    • 1x5@70%
    • 1x4@80%
    • 1x3@85%
    • 1x3@90%

  • Back Squat Strength

    4x8 Back Squat @72% increase from last week
    Keep all sets at the same weight!

  • Shoulder press 5RM Strength

    Find your 5RM of the day

  • "Grace" Workout

    ”Grace”

    30 rinnalleveto + työntö aikaa vastaan 61/43kg

    aikaraja 10 min.