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

  • WOD 05/02/24 Workout

  • SNATCH Strength

    A. Every 2 minutes, for 12 minutes (6 sets):
    Loadings & reps per set:
    - *Set 1 – Snatch x 3 rep 50-65%
    - *Set 2 – Snatch x 2 rep %70
    - *Set 3 – Snatch x 2 rep 75%
    - *Set 4 – Snatch x 2 rep 80%
    - *Set 5 – Snatch x 1 rep 90+%
    - *Set 6 – Snatch x 1 rep 95+%

  • Functional bodybuilding Workout

    30min for quality:
    a) 2 x 8-12 s.a. kb meadows row
    b) 20-40m double db farmer's carry
    c) 2 x 8-12 landmine cossack squat
    d) accumulate 30-60s passive hang
    e) 2-6 rower seal walk
    f) 2 x 8-12 split squat (weight anywhere)

  • WOD, Strength Strength

    Every 3'min for 5 sets:
    3 Push presses

    Rest 3'min

    Then…
    1 Rep @ 85%
    1 Rep @ 75%
    1 Rep @ 65%
    1 Rep @ 55%

  • WOD, Strength / Technique: Strength

    Every 3'min for 5 sets:
    5 Bar muscle up / Band / From box / From floor

    Rest 3' min

    Then...
    1'min of Max reps or 1 set unbroken

  • WOD, METCON Workout

    Amrap 8'min

    Treenaaja _____________________ Kuntoilija

    5 Wall balls 20/14lb ___________ 5 Wall balls
    2 Shuttle Run (7.5m x4) _______ 2 Shuttle Run (7.5m x4)
    6 C2B __________________________ 6 Pull-ups / Jumping

  • WOD, Strength / Technique: Strength

    HSPU 5x2 ( Deficit/ Strict/ Kipping / Pike )
    AMSU 10-15-20-25-30

    Rest 2´min

    Then…
    1 Set of Max Reps unbroken

    Deficit/ Strict/ Kipping / Pike

    + Progressions

  • WOD, Strength / Technique: Strength

    DB Push-ups 3x5

    DB Bicep Curls 3x10

    Then..

    1 Set of:
    Slow Controlled Quality Full Reps DB Pushups

  • WOD, METCON Workout

    Tc 18' min

    Treenaaja _________________________ Kuntoilija
    10-9-8-7-6-5-4-3-2-1 ________________ 10-9-8-7-6-5-4-3-2-1
    HSPU (Strict / Wall facing) __________ Pike push-ups
    Burpee box jump overs 24/20"_____ Burpee box step overs
    T2B (strict) __________________________ K2E

  • WOD, Strength / Technique: Strength

    5'min "Barbell wu"

    Then...
    20'min to find your 1RM - Snatch

    Accessory: 3 Rounds

    6 KB Jefferson Curl
    6+6 Single Leg Banded Hamstring Pull Downs
    6+6 World greatest stretch