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

  • Hang Split Snatch Strength

    Hang Split Snatch
    10 x 3r @ 60-85%
    Go every 75s.

  • NBT SNATCHES Strength

    E60s x 5
    -power snatch + snatch

    E90s x 5
    -snatch + snatch balance

    E2min x 5
    -snatch

    WODConnectissa vain vika snatch sarja

  • 2.6.2020 Workout

    "Christine"

    3 Rounds for Time

    500 meter Row
    12 Deadlifts (Bodyweight)
    21 Box Jumps 24"/20"

    TC 13

  • 30.10.2020 Strength

    Back Squat

    2x5x70%
    2x3x75% - 80%
    2x2x85% - 90%
    2x1x90% - 95%

    Send Off 3:00

    Omatoimikuntoilijat:

    Bike Ergo 10 min

    7 min: Easy
    2 min: Ei niin easy
    1 min: Kovaa

    3 kierrosta :

    10 Kyykkyä levypainoa suorilla käsillä rinnan korkeudella
    0:45 Lankku
    5 Korkeaa boksi hyppyä

    Kyykyissä prosenteilla mikäli 1RM tiedossa. 90-95% sarjat niin että pitää jäädä varoja nostaa enemmän.

  • Hang Squat clean Strength

    Hang Squat clean
    70% X 3
    75% X 3
    75% X 3
    80% X 3
    80% X 3

    Use you max Squat clean. Ask coaches if your not sure.

  • Conditioning Workout

    AMRAP30
    In pairs

    7 Toes to bars
    7 Wall balls
    7 Box over jumps
    7 KB swings

    *One starts the amrap and one goes for a 500 meter row. When the rower is done she/he continues the amrap where the other left off. The one who started the amrap goes for a 500 meter row. If you don’t have a buddy you can row after every round.

  • 5K Row Progression 4. Workout

    YGIG

    5 x 1000m

    @ -5sec 500m split time

    Score: avg split time

  • Push Press Workout

    Push Press, build to heavy 3-5 reps and then 3x3reps @80% of todays heavy 3-5 rep set.
    time cap for squats 20 minutes

  • KB snatches on the minute for 10 minutes Workout

    On the minute for 10 minutes:

    You can add/reduce weight. Challenge yourself.

  • Snatch heavy single x8 Strength

    Every 2 minutes x 8

    Snatch 1 rep
    -aloita minimissään ~70% ja nouse ylöspäin. Mikäli tuntuu hyvältä niin saa mennä uusiin numeroihin. No stress 🙂