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

  • 4x4 Benchpress Strength

    4x4 Benchpress

  • Run & clean Workout

    E5MOM x5:
    200-400m run
    10-8-6-4-2 squat clean

    Rx:
    - Miehet: 60-70-80-90-100 kg
    - Naiset: 40-47,5-55-62,5-70 kg

    TC: 3min / intervalli, RPE 8

    Taktiikka:
    - Rivet nopeina ykkösinä
    - Juoksun tahti sellainen, ettei tarvitse hirveän pitkää huilia ennen ensimmäistä riveä

    Skaalaus:
    - Valitse juoksuun matka, jonka ehdit <2min.
    - rinnallevedoissa viimeinen paino ~80% 1RM, ensimmäinen noin 40-50%

  • Power Clean Strength

    8 sets of Power Clean
    Sets 1-3: 3 @65-70% 1RM Power Clean
    Sets 4-5: 2 @75-80%
    Sets 6-8: 1 @80+%
    - Rest as needed btw sets

  • Wb & burpee Workout

    AMRAP6:
    6-12-18... wb (9/6)
    3-6-9... burpee

  • Day 60.2 Strength

    5x2 Jerk

    • Build up to Heavy Double

  • Day 55.2 Workout

    30min Light Row

    • Mark down the rowed meters.

  • Perusjyystö Workout

    EMOM21:
    a) 3 tng power snatch + 3 OHS
    b) 20-40 DU / crossover / 40-80 SU
    c) rest

    RPE 7-8

    Rakenna a:ssa keskirasaaseen, mutta kuitenkin hyvin liikkuvaan painoon.

  • STRICT PULL UP Workout

    3-4sets:
    3-10 strict pull up / scale up --> controlled negative
    * LAST SET MAX REPS

    Scaled seated low bar pull up

  • For load Strength

    8-8-8-8-8
    Front squat

  • 210525 Keskiviikko Strength

    DELOAD WEEK

    A) Work up to daily heavy 1 rep weighted
    pull-up (or 3x3 assisted pull-up)
    Then
    1x max. reps strict pull-ups (or ring row)

    B) For quality
    45s straight-arm plank hold (feet on rower)
    15-12-9 toes to bar