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

  • Snatch Strength

    9 sets of Snatch:
    Sets 1-3: 1 @70% 1RM Snatch
    Sets 4-6: 1 @75%
    Sets 7-9: 1 @80%
    - Rest as needed btw sets

  • Skill & Conditioning Workout

    5 rounds:
    300/250m Row
    7-10 Kipping Pull-ups
    15s HS-hold
    - Rest 1:1 btw rounds

  • Warm-up Workout

    3-4 sets:
    10 SA KB Cossack Squats 1=1 (front rack or OH)
    10 BTN Presses (empty barbell)
    10 Good Mornings
    5 Snatch Grip Upright Row (empty BB)
    - Rest as needed

  • Snatch (DELOAD) Strength

    10 sets:
    1 Snatch
    - Build to 70-80% of your 1RM Snatch over the course of the 10 sets
    - Rest as needed

  • Ke 2.4 WOD Workout

    Emom 32

    1. 50s Row
    2. 8-12 2xDB hang snatch/hang c&j ALT*
    3. 45s du/su
    4. Rest

    *Alternate snatch / c&j every round
    DB:2x22,5/15kg

  • ADVANCED WOD Workout

    A.
    Machine intervals:
    10x1 minute on 1 off
    Either bike or Rower or ski or air runner
    20 Minutes total

    Rest 10 minutes
    B.
    At 30 Minutes:
    10- 15 t2b
    10 clean & jerk 60/43kg
    15m DB dual lunge 15m 2x22.5/15kg
    Rest 2-3 minutes between sets
    4-5 sets

    24 Min cap

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    10-15 snowangel
    10 GHD hip extension + 20s hold

  • BULLETPROOF STRENGTH Workout

    A)
    Week 2:
    • Front Squat: 5x5 @ 72.5%
    • Pause Front Squat: 4x4 @ 67.5%
    ( 2” pause at bottom pos.)

    B)
    Eccentric work:
    Negative HSPU 4x3 (scaling individually), or regular push up
    6”-8” lowering
    - box hspu/ abmat / floor/ deficit / weight vest
    Negative pull up 4x3 (scaling individually)
    6”-8” lowering
    - use extra weight if possible
    - scale down if you start loosing tempo or good form

  • Voima - maanantai, tiistai Workout

    Takakyykkyä
    __

    LÄMMITTELY
    10min AMRAP
    45s ergo
    suorin käsin lankku + 5+5 shoulder tap (=kädellä kosketus ristikkäiseen olkapäähän)
    lonkankoukistajavenytyksessä käden kierto 5+5
    kyykkytakareisipumppaus
    5 takakyykky, 3s stop pohjassa
    3-5 boksihyppy, askellus alas
    __

    TAKAKYYKKY
    2x10, 2x8 @60-62%
    -2-3min lepo sarjojen välissä
    __

    APULIIKKEET
    3x3 korkea boksihyppy
    -Tee boksihypyt ennen muita apuliikkeitä
    -1-2min lepo hyppyjen välillä
    -tavoittele mahd. korkeita hyppyjä

    3x10+10 Bulgarialainen kyykky RPE 9
    3x14 Pohjenousu seisten RPE 8
    -pohjenousut päkiät korokkeella, esim. levypainon päällä nostot
    -jos tasapainon säilyttäminen on haastavaa, nostot voi tehdä myös tasamaalla ilman päkiöiden korotusta

    -1-2min lepo sarjojen välissä

  • CrossLifting Workout

    A,
    Every minute for 10 mins
    1 clean & jerk @85% of 1RM
    - any style
    2 mins REST

    B,
    Every minute for 10 minutes
    3 clean & Jerk @ 65% of 1 RM
    - any style

    C,
    Tabata front squat from floor
    8x 20”/10”
    Weight @50/35kg
    Goal is to put decent volume into ever set which means 6+ reps each 20 sec work so choose the weight wisely!

    D,
    Tabata push jerk with empty barbell
    Go for unbroken sets!