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

    Then 9-12x Double. DnG. Lift
    every 90-120sec @75-85% of
    1RM.

    All sets across (same
    loading).

    You can choose from 9 to 12 sets

  • Snatch Strength

    Find heavy of the day in 15min
    (RPE 4+ to 5)

  • High Hang Squat Snatch Strength

    3 sets of High Hang Squat Snatch
    Double. Rest as needed between.

    Target: easy with the loading. This
    exercise is for your speed under
    the barbell.

  • WOD 14/09/22 Workout

  • "Vielä pari lisää" Workout

    10 min AMRAP

    2, 4, 6, 8 ...jne.

    Abmat sit-up
    DB snatch / 10 kg DB
    Box jump / 50 cm box

    14 sarjaan asti ehditty

  • Back squat Strength

    10-8-6-4-2-1

  • Back squat Strength

    10-8-6-4-2-1

  • MAYFLY PRO TRACK Workout

    A,
    Tempo Snatch 2-2-1-1-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    3 secs pull to the hip pocket and GO!

    B,
    Every 1 min for 20 mins, alternating between:
    20/17 Row Calories
    20/15 Push-ups

    C,
    3 rounds for quality of:
    10 Prone Snow Angels
    Single Arm Kettlebell Overhead Carry, pick load, L 15m/R 15m

  • Back Squat Strength

    Back squat

    6 sets of 8 reps
    - Find your max weight for 8 reps
    - 90s rest between sets

  • Shoulder Press Strength

    Pystypunnerrus

    Reps: 10-8-6-4-2
    - Paino nousee sarjojen lyhentyessä
    - Lepo 90s settien välissä