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

  • Sumo deadlift Strength

    3x5 Sumo deadlift
    - jalat leveällä, kädet kapealla

  • Squat Cleans x 8 sets week 1 Strength

    Squat Clean

    Every 90 sec x 8 week 1
    3 reps 70-75%
    3 reps 70-75%
    3 reps 70-75%
    2 reps 75-80%
    2 reps 75-80%
    2 reps 75-80%
    1 rep 80-85%
    1 rep 80-85%

    -no need to be tng, full reset between reps

    -3 weeks progression coming with these cleans so don't go too high on the first week. All 6 sets have to be challenging though, so small increases.

  • 9.2.2021 Workout

    For time :

    18-15-12-9-6

    Thrusters, use weight of complex max.
    Pull Ups

    TC 16

    Omatoimi:

    Thusterit tulevat olemaan monelle tavanomaista raskaampi.

    Kuormaa on myös hyvä verrata treeneissä käytettäviin ns. kepeisiin thrustereihin 42,5/30kg (Fran), jos kuorma tämän päivän harjoituksessa on nippanappa edellämainutit tai alle, niin tarvitaan vielä voimaa todella reippaasti. Toisinpäin kun tankoon ladataan 70/50kg niin silloin alkaa "kone" merkitsemään enemmän.

    Leaut harjoittele kippaamalla, nyt on paljon alla tiukkoja leukoja.

  • G-WOD Workout

    EMOM 12

    1. L-sit/knee tuck hold 20sec
    2. Ring dip hold 20sec
    3. Ring row hold with false grip 20sec
    4. Hollow rock 20sec

  • 6.10.2020 Workout

    Power clean + 2 x Front Squat + Push Press

    Goal is 90% Push Press 1RM. Increase weight after good lift.

    Time Cap 15 minutes.

  • Ten to one, one to ten Workout

    10-1 KBS,
    1-10 Air Squat,
    rest 3min,
    10-1 Air Squat,
    1-10 KBS

  • Snatch Deadpull + Snatch Workout

    Set 1 – 70% – 3/1 Reps
    Set 2 – 75% – 3/1 Reps
    Set 3 – 80% – 2/1 Reps
    Set 4 – 80% – 2/1 Reps
    Set 5 – 80% – 2/1 Reps
    Set 6 – 80% – 2/1 Reps

  • 15 Min EMOM Workout

    1-5 Mins 2 reps 60%
    6-15 singles building up with quality

    Full snatches and no fails

  • Lattiapenkkipunnerrus 5RM ja max toistot @85% Strength

    Lattiapenkkipunnerrus 5RM ja max toistot @85%

  • "Fat Diane" Workout

    21-15-9

    Fatbar deadlift 25's / 17,5´s kg
    HSPU

    TC 6 min