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

  • Power Snatch 3x5 Strength

    Power snatch 3 set of 5 reps

  • WOD: Monostructurals & bodyweight stuff Workout

    EMOM24:
    a) 5 strict pull ups - 10-20 kbs (24/16)
    b) 9-15 cal machine
    c) 12-20 v-up
    d) 8-12 burpee / 5m shuttle run

    Target: Work 30-45s / min, overall RPE ~8,5/10.

  • BBC Weightlifting - Maanantai Workout

    Warm-up

    3x
    15/12 Calories row
    5 Snatch pulls
    5 Muscle snatches
    5 Behind the neck shoulder press
    5 Overhead squats
    5 Low hang snatches
    10 Sit-ups

    A) Snatch

    Primer: "3-position snatch", 4 sets @ 55-65%
    - Above knee, below knee, floor
     
    Worksets:

    Snatch
    3 x 1 @ 78%
    3 x 1 @ 81%
    3 x 1 @ 85%
    *Rest 1:00-2:00 min between sets.

    Halting snatch deadlift + Snatch pull

    2 x (2+3) @ 98%
    2 x (1+2) @ 103%
    of snatch 1RM"

    B) Back squats

    5 @ 82%
    3 @ 85%
    2 @ 87%
    5 @ 84%
    3 @ 89%
    1-2 @ 91%

    *If you haven’t done the progression or are just joining the classes, then reduce the percentage by 10-15%. The weight should be really heavy but manageable.

    C) Bonus:

    3-5 Rounds of:
    :30s Weighted wallsit
    :30s Basketball abs
    10+10 Bulgarian split squats
    15 Banded pull aparts
    15 Banded tricep extensions"

  • Skillmill Running Intervals Workout

    5x400m, rest 1:30 btw efforts
    —— Rest 3 mins ——
    3x300m, rest 1:00 btw efforts
    —— Rest 3 mins ——
    8x200m, rest :30 btw efforts
    - Zone 2 effort, build your capacity

  • 6.3.23 Workout

    EMOMx20
    1) 1-2 rope climb
    2) 8 box jump overs + 6 alt. db snatch @22/14kg
    3) 12/9 cal row
    4) 8 box jumps + 6 alt. db snatch @22/14kg

  • 6.3.23 Strength

    THRUSTER PROG 5/6
    3-3-2-2-1-1 reps
    every 2min

  • 3.3.2023 Workout

    HEAVY WEEK 9/13

    WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

    3x *one side
    CAT COW &
    DOWNWARD FACING DOG with 10x calf pumping AND 8x thoracic rotation with cross ankle touch
    &
    LIZARD &
    WIDE LEGGED FORWARD BEND TWIST POSE &
    WARRIOR I &
    STANDING YOGA SEAL

    8-10x
    CHILD POSE w/ thera banded HAND RAISE *kuminauha polvitaipeen takaa käsiin, lapatukiharjoite

    • KIERROS ALUSTA TOISELLE PUOLEN

    --

    2x 3+3+3 RDL + GOOD MORNING OH on the toes + BACK SQUAT
    2x 5 ARM FRONT RACK ELBOW ROTATION

    3x1+1 PAUSE JERK DRIVE + JERK DRIVE pause bottom pos.
    2x1+1 DD & PP + 2x1+1 DD & PJ + 2x1+1 DD & PWR J + 2x1+1 DD & SJ + 2x1+1 DD & SPLT J *both side, *(dip&drive=DD)

    FS & PP & BS & PP + FS & PWR J & BS & PWR J + FS & SJ & BS & SJ + FS & 1+1 SPLT J & BS & 1+1 SPLT J

    2+2 STEPPING SPLIT JERK
    2+2 JERK RHYTHM DIPS *3 dips + 1 split jerk
    3+3 REBOUND JERK
    2+2 GMS SPLIT JERK DROP
    2+2 HIP HINGE + REAR LUNGE + LUNGE

    HIP SNATCH + SNATCH BALANCE + OHS
    2+2+2@up to 50% sn-% pal 1min

    --

    SNATCH
    1@60%, 1@70%, 1@75% 1@80%, 1@85%, 1@90%, 1@93% sn-% pal 1min

    CLEAN + JERK
    1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@93% jerk-% pal 2min

    SNATCH PULL *first reps full foot
    8x2@110-115% sn-% pal 2min

    VERTICAL JUMP
    3x3 pal 2min

    Accessory exercises: 3 rounds (core/bodybuilding)

    15@weight ROMAN CHAIR SIT UP
    10@DB BENCH PRESS
    10@weight BACK RAISE

  • OPEN 23.3 Scaled Workout

    Starting with a 6-minute time cap, complete as many reps as possible of:

    5 scaled wall walks
    50 single-unders
    15 snatches (weight 1)
    5 scaled wall walks
    50 single-unders
    12 snatches (weight 2)

    *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

    20 hand-release push-ups
    50 single-unders
    9 snatches (weight 3)

    *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

    20 hand-release push-ups
    50 single-unders
    6 snatches (weight 4)

    ♀ 45 lb, 65 lb, 75 lb, 85 lb
    ♂ 65 lb, 95 lb, 115 lb, 135 lb

  • Team wod Workout

    In 30 Min Window

    2 Rounds
    50 Box Jump Overs
    75 Air Squats

    2 Rounds
    30 Bar Over Burpees
    30 Power Cleans @70/50

    2 Rounds
    20 x 15m Shuttle Run (7.5 + 7.5m)
    30 Power Snatches @50/35

    rest of the time Amrap
    Bench Presses @42.5/30

  • Treeni 5 tai 4 Workout

    Warm Up
    Band Pulls + Banded Hip Activation
    then 2 rounds
    2 min row
    5 inch worm + push up
    50 single unders
    5 muscle snatch
    5 hang power snatch
    5 ohs/snatch balance
    :20-30 HS HOLD
    then climb up to second snatch weight
    then 1 round
    1-2 wall walks
    20 du
    3 snatch (weight 1)
    1-2 shspu
    20 du
    1 snatch (weight 2)

    (Optional 4x20s @fast air bike / 10s rest) "half tabata"

    rest 3-5 min and start wod

    Starting with a 6-minute time cap,
    complete as many reps as possible of:
    5 wall walks
    50 double-unders
    15 snatches (weight 1)
    5 wall walks
    50 double-unders
    12 snatches (weight 2)
    *If completed before the 6-minute time
    cap, add 3 minutes to the time cap and
    complete:
    20 strict handstand push-ups
    50 double-unders
    9 snatches (weight 3)
    *If completed before the 9-minute time
    cap, add 3 minutes to the time cap and
    complete:
    20 strict handstand push-ups
    50 double-unders
    6 snatches (weight 4)
    ♀65 lb, 95 lb, 125 lb, 155 lb
    ♂95 lb, 135 lb, 185 lb, 225lb