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

  • Clean Highpull 5x3 Strength

    Clean highball 5x3

  • Main site Sunday 221204 Strength

    Power clean 3-3-3-3-3 reps

  • 9.10.2024 SNATCH BALANCE + OHS Strength

    B2.

    2+3@barbell, 2+3@up to 70%, then DROP SETS 4-5x1x[2+3]@-10%, ohs-%, rest btw sets 2min

    exercise develops strength, aggression, balance, timing and confidence for receiving the snatch. It allows the practice of quick and precise foot movement in the pull under, a vertical punch up to secure and stabilize the bar overhead as will be done at the end of the snatch turnover, and when done with weights around and above the lifter’s best snatch, builds confidence for pulling low under maximal snatch attempts.

  • Shoulder press 3x6 Strength

    Shoulder press 3x6

  • Circuit - Torstai Workout

    KIERTOHARJOITUS

    3 Kierrosta:

    3:00 min Pyörä

    3:00 min “AMRAP”
    5-10 Rengassoutua
    5-10 Boxille askellusta
    5-10 Istumaannousua

    3:00 min Soutu

    3:00 min “AMRAP”
    5-10 Thrusteria käsipainoilla
    5 Mittarimatoa
    10 Askelkyykkyhyppyä

    HUOMIOITA
    Harjoituksessa kehitetään tasaisesti kestävyyttä sekä lihaskuntoa. Pyri jakamaan vauhti siten, että ensimmäinen kierros on rauhallisempi ja vauhti kiihtyy loppua kohti kovemmaksi. Tähtää lihaskuntoliikkeissä nätteihin toistoihin sekä hieman hapottaviin sarjoihin

  • Conditioning & Skill (18min) Workout

    3 sets:
    4min ON / 2min OFF:
    300m Skillmill Run
    10m HS-walk
    Max Burpees
    Score: total Burpees

  • CrossLifting Workout

    A )
    8-10 sets
    1 Paused power clean - 1 Paused split jerk
    1 Paused squat clean - 1 Paused split jerk
    2 sec pause in each receiving position
    * build from light to technical heavy

    B ) Partner WOD
    For time (time cap: 15 min)
    10 rounds
    5 Front squat
    100 m Row
    right into

    10 rounds
    5 Hang power clean
    15 DU / 30 SU
    right into

    10 Rounds
    5 Shoulder to overhead
    5 Burpee
    Partners on opposite movements; start the new round when both are done
    *RX: 60/43kg
    *     RX+: 70/48kg

  • Conditioning Workout

    EMOM 10
    Odd min : 10 burpee
    Even min : 10 wall ball
    Add one rep to each movement After each round. ( last round 14-14 )

    Rest 5 mins

    EMOM 15*
    1. Min : 15 Single Kb squat clean @24/16kg
    2. Min : 15 push up
    3. Min : 30 Double under / 30” amrap du
    *scale reps to fit into 45” !

  • Accessories Workout

    3-4 sets:
    10 Incline DB Row
    10 Cable Lat Pulldowns
    1min Sorenson Hold
    - Rest as needed

  • Maijan ja Elisan taitotuokio Workout

    DU practice 15 min
    Warm up for TTB 15 min
    TTB practice 15 min
    HSPU practice 15 min
    Core 15 min