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

  • Open Gym Workout

    • rästit
    • työstä omia heikkouksia
    • mobility

  • Recovery Workout

    Kerro asteikolla 1-5 miten olet palautunut edellisten päivien treeneistä. Aistinvarainen arvio riittää. Mieti miten olet nukkunut, syönyt, onko lihaskipuja, miten nesteytys yms

    1 = huonoin
    5 = paras

  • Strict Pull-Up TEST Workout

    Max strict pull-ups in one set

  • Deadlift Weightlifting 101 (Week 7) Strength

    1 x 20 + 3 x 10

    Add 5kg to previous week
    Rest 3min between sets

    Start with your stronger grip and change every set!
    No belt, no straps!

  • Lattiapenkki 5,5,5 Strength

    Lattiapenkki 5,5,5 (nousevilla painoilla) jätä 1-2 toistoa varaa
    tauot 2 min.

  • Back Squat 10RM Strength

    Work up to a 10RM of Back squats

  • EMOM 12 Workout

    (3 Rounds)

    Clean and Jerk
    Minute 1 - 3 reps
    Minute 2 - 2 reps
    Minute 3 - 1 rep
    Minute 4 - REST

    @ 75%

  • Easy aerobic excercise of your choice. Workout

    Easy aerobic excercise of your choice.

    Go by feel.

    RPE 2-3

  • PRE WORKOUT / SKILL (Kipping / Butterfly Pull-Up) Workout

    DYNAMIC WARM-UP | 6:00
    1 set:
    5 inchworms + 1 push-up
    20 high knees

    1 set:
    10 alternating Spiderman stretches
    10 scapula pull-ups

    1 set:
    :30 Samson stretch/leg
    :30 active hang from the bar

    2 sets:
    :30 box step overs
    – Rest :10
    :30 burpees

    Kipping practice: for 15 minutes
    -Arch / hollow with growing kip
    -Kipping with feet together

    Butterfly practice:
    -Movement pattern with one foot on box
    -Butterfly with feet together

  • Max Strict HSPU Workout

    Max UB Strict HSPU!

    Comment if you scaled, e.g "one abmat"