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

    Pätsi -24
    Snatch ladder
    30-35-40-42,5-45-47,5-50-52,5
    Last weight max reps

  • Pn-reeni Strength

    Koronakuntoutusta 😄

  • Syvä pääty Workout

    Skills
    +7min emom

    WOD 4x 90s ON/ 1min OFF

    A) 8-10 SA-Devil's press Amrap: DU
    B) 12/9 CAL Amrap: C&J 60/40kg

  • 19.9.2024 Workout warmup ( Basic ) Workout

    Warm-up
    800-1200m Jog @ easy pace
    +
    2 rounds
    5/side Half-kneeling hip rotations
    5/side Cossack squats, alt
    5 Table top raises
    +
    800m Run broken down as follows
    100m Run @ build pace each round
    100m Run @ easy

  • HIP THRUST Workout

    5 rounds:

    8 x Hip thrust (build up to heavy)
    8 x Reverse nordic curl

  • Row 300m Workout

    300m row

  • 20.9.2024 Warmup Workout

    Movement Prep

    2 or 3 Rounds of:
    2/side (each way) Xiao Pengs
    4-6/side Tall-kneeling KB halos
    4/side Lateral Romanian lunges
    6/side Tactical ankle rocks
    20-second hang from a bar w/ ribs locked down
    +
    2 Rounds
    5 Scapular pull-ups
    1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    8 Tension swings (sponge/block between feet)

  • 19.9.2024 BasicWod Workout

    AMRAP 40

    400m Run
    30 Push-Ups
    30 Sit-Ups
    400m Run
    30 Air Squats
    30 Pull-Ups

  • 18.9.2024 BLOCK BACK SQUAT Strength

    *°90
    2@50%, 2@60%, 2@70%, 2@80%, 2@90%, 2x1x@95%, rest btw sets 2min

  • 18.9.2024 SNATCH Strength

    2-3x3@barbell, 2x3x@50%, 2x2@60%,
    2@70%,
    2@75%,
    2x1@80%,
    1@80%,
    1@85%,
    1@90%,
    1@95%,
    1@100%,
    1@102%, rest btw sets 2min