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

  • Jalkabodaus 3 Strength

    4x

    10+10 Askelkyykky Splitti V2
    10-12 Hipthrust V1
    6-8 Nordic hamstring curl

  • Day 46.4 Workout

    3x20 Heavy Weighted Sit-ups

  • 260225 KESKIVIIKKO Strength

    Strict Press
    Build to a 3RM over the course of 4 sets.
    Every 3:00 or faster

  • 6 rds Workout

    Max effort
    1min Row or Bike cal
    rest 1.5min

  • Pull-up Strength

    Pull-up
    5×7
    “2min

  • Erin Workout

    Five rounds:

  • Basic strenght Workout

    5 x e3m:
    6 dip*
    8-10 inverted row @ challenging

    -> *telineessä, boksien päältä (käsipainot "telineeksi") tai bench dip-variaatiolla (lisäpainon kanssa myös ok)

  • OPEN 13.2 Workout

    BENCHMARK
    AMRAP 10:
    5 shoulder-to-overheads (35/52,5 kg)
    10 deadlifts
    15 box jumps
    – Step down from the box.

    Scaled WOD
    AMRAP 10:
    5 shoulder-to-overheads
    10 deadlifts
    15 box jumps
    – Step down from the box.

  • Clean & jerk complex (3/7) Strength

    Clean & jerk complex II - E2MOM x7: (3/7)
    2 squat clean w/ pause at mid shin (plates ~5cm from ground)
    2 split jerk

    RIR 1-2,5 split jerk

    Fokus:
    polven ohitus, 1. vedon asento & painopiste, aloita liike jaloilla myös paussin jälkeen (ei pelkästään vetoa selällä)

  • BACK SQUAT Strength

    Back squat

    5-5-5-10+

    2-3rep in tank/ 10+ = MAX reps 70% of daily 5rep max kg / 20 MAKSIMI lopeta siihen vaikka vielä tulisi toistoja