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

  • High hang snatch + ohs Workout

    E3MOM
    high hang snatch + ohs (5+5)
    - find heaviest complex in 5-7 sets

  • Snatch complex Workout

    For 12min
    tall snatch + snatch balance
    - keep the weights snappy!

  • 2-position snatch + ohs Workout

    8 x 2-position snatch + ohs
    - below knee + floor + ohs

  • 26.7.2020 Workout

    AMRAP 16 (REPS)

    5 Pull Ups
    10 Push Ups
    15 Air Sqats
    Push Press 85/60kg
    1-2-3-4-5-6-7.....

  • 8.11.2020 Strength

    Back Squat

    Max 5 RM
    Max 3 RM
    Max 2 RM

    Send Off 4:00

    Omatoimi:

    Lämmittely/liikkuvuus harjoite

    Lähesty 15-20 minuuttia 5RM. Laita kello käyntiin, siitä neljän minuutin päästä 3RM ja siitä neljän minuutin päästä 2RM.

    Toki sinulla on mahdollisuus ottaa usempikin yritys, mutta huomioi kuitenkin riittävä lepo ennen seuraavaa sarjaa.

  • Day 36.2 Strength

    4x 1 Push Press + 2 Push Jerk + 3 Jerk @ 85% from last week's heaviest set.

  • Day 32.1 Strength

    Pause Front Squats:

    • 2x3 @ 75% of 1RM
    • 3x2 @ 80% of 1RM
    • 2x1 @ 85% of 1RM
    • 3s. Pause at the bottom

  • Partner Morrison Workout

    Metcon (time)

    Partner Morrison

    With partner 100-80-60-40-20 reps for time:

    Wallball 20/14lb
    Box jump 24/20”
    KBS 32/24kg

    *Split workload evenly

  • Hang Squat Snatch Strength

    7x every 3 min
    3 hang squat snatch
    for load
    1-3 kg to 30.7

    –Focus on a strong pull and solid receiving position.
    –Build confidence in the key positions ahead of the snatch test on August 12.
    –Heavy but technical lifting day.
    –Aim to add 1–3 kg from July 30, but only if mechanics are solid.
    –Keep the bar close and think "legs first, then explode". A great lift starts with a great pull.
    RPE: 8/10
    –Lifts should feel heavy but controlled. Leave room for progression in the coming session.
    Area of training focus:
    Olympic lifting technique and body coordination. Practicing hang squat snatches strengthens the full pull chain, improves speed under the bar, and develops balance and midline control.

  • 8.12.2024 Power Snatch Strength

    Power Snatch

    6 x 2 @ 70-90% Drop & Go.

    SO 2:00