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

  • Clean 3R Strength

    The CLEAN: heavy 3 R

    Barbell starts on the ground and you catch it in a deep squat. Extend all the way up to finish the movement.
    Remember! Fast elbows, pull yourself under the barbell.

    Go only as heavy as form allows.

    Post three heaviest sets of three.

    Movement video:

  • Deadlift Strength

    Deadlift
    10 @69%
    1 @86%
    10 @72%
    1 @89%
    10 @75%
    1 @92%

    • Rest 2-3min...

  • Pull-ups @ 2010, 4 x 5, rest 90''-120'' Strength

    Pull-ups

    Tempo 2010 = 2 sec down, 0 pause at bottom, 1 sec up and 0 pause at top.

  • Pikkujoulu Bingo Workout

  • WOD 14.9 Workout

    WOD (S) easy paced conditioning, focus on quality of movements:
    3 rounds of
    30 airsquats
    10 push ups
    30 sit ups
    10 push ups
    30 KBS 24/16
    10 push ups
    30 lunges
    10 push ups
    Directly into:
    30 DU
    10 pull ups
    15 medball clean
    10 pull ups
    30 DU
    10 pull ups
    15 medball clean
    10 pull ups
    30 DU

  • Pe 27.11.2020 maastaveto Strength

    Maastaveto 3x80%, 2x87,5%, 1x95%

    Suorinjaloin mave 5x5
    -jokainen toisto lattiasta
    -3-5cm koroke

    Sivutaivutukset 5x20 / puoli

  • accessory Workout

    3rds
    Walking Lunge w/2KBS 14steps
    rest 90s
    Lying Leg raise 12-15
    rest 90s

  • 5 rounds Workout

    1min work/30s rest

    1. min ski cal - rest 30s
    2. min bike erg cal - rest 30s
    3. min row cal - rest 30s

  • Ke 18.11.2020 penkki Strength

    Penkki 3x1 (85-90-95%)

    Sotilaspenkki stopeilla 5x5
    -paineet pois rinnalla
    -kuorma 60-70%

    Ojentajat otsalta 5x8

    Band-pull-aparts 5x30

  • Deadlift Strength

    Deadlift

    Every 3:00 Perform:
    Deadlift
    10-10-10-10-10

    *Goal is to work up to 65% 1RM for your last set

    *Tehdään seuraavat kolme viikkoa lyhyt maveproge lauantaisin. Pidempiä sarjoja TnG-tyyliin kevyemmällä kuormalla.