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

  • Vauhtipunnerrus 6,6,6 Strength

    Vauhtipunnerrus 6,6,6

    Nousevat painot, 2 min tauot

  • For Load Strength

    Back squat

    5 x every 3 min
    6 reps, start around 70-75% of

    Goal & Intensity
    -The main goal is to build strength and control in one of the most transferable movements in training.
    -back squat develops the posterior chain and core stability, improving posture and joint resilience.
    -Load should feel heavy but stable (RPE 7–8).
    -Each set is practice in producing maximum force without losing form.

  • Front Squat 10-8-6-4-2 Strength

    Front Squat 10-8-6-4-2

  • Primer Strength

    in 10 min
    Built up to heavy
    1 squat clean

    Goal & Intensity
    -In the pre wod we build to today’s heaviest clean with focus on speed and precision.
    -This short session prepares you to get the par moving for the thrusters.
    -RPE 8-9
    -score is 3 heaviest lifts

  • Tukitorso Workout

    3 kierrosta:

    10 goodmornings with bar + 10 sidebends with bar on neck

    Lisää painoa jos tarvitsee, lepää tarpeen mukaan.

  • (Snatch Pull + Power Snatch + Snatch) x 5 Strength

    (Snatch Pull + Power Snatch + Snatch) x 5

  • Etukyykky 3x5 Strength

    Etukyykky 3x5 toistoa

    samat painot, tauot 2 min.

  • Pause back squat Strength

    3 x 2 Pause back squat

    • leave one rep in the tank
    • rest 3 minutes between sets

  • Chip them away! Workout

    FOR TIME

    60 / 48 Cal Row
    35 Wall Balls 9/6kg
    35 V ups
    15 DBL DB devils press
    @ as heavy as form allows

  • Conditioning Workout

    5 x
    Every 2:00

    12 Wall ball (9 / 6kg)
    12 Goblet alt box step up (24 / 16kg, 60 /50cm)