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

  • BBC Weightlifting - Snatch & Snatch balance Workout

    Build up to a heavy set of power snatch + snatch of the day.
    - 2 x same weight
    - Heavy, but fast!
    - Use 15-20 minutes.

    Snatch balance, 5 sets of 5 - moderate to heavy weight.
    - Rest 2:00 minutes between sets.

    3-4 Rounds of:
    5+5 1-arm sotts press / arnold press
    5+5 Windmills, 10s stop at bottom
    5+5 OH Weighted split squat*

    *Splitti squatissa ota saksauksen catch asento ja tee siitä kyykky alas siten, että takajalan polvi osuu maahan ja ojennu ylös. Pyri puskemaan etujalalla vastaan, ettei polvi valuisi liiaksi nilkan yli.

  • Vappu Humppa Workout

    Parin kanssa jumppa. Muista turvavälit!

    Liikkeet
    1. Leuat 100 tai hyppyleuat 100
    2. Dipit 100
    3. Varpaat tankoon (T2B)/ polven nosto 100
    4. Askelkyykyt 100
    5. Punnerrukset 100
    6. Vatsat 100
    7. Selän ojennukset 100
    8. Burpeet 100
    9. Kyykyt 100
    10. Juoksu 1 000 m

  • Streght Strength

    Painonnostotunti
    Snatch 5x3 70%

  • Comp. Class: EMOM 10 min: TTB + rDips Workout

    EMOM 10 min, alternating
    For Quality

    5-15 TTB
    5-15 Ring dips

  • Aerobic work Workout

    80 min
    Easy bike
    26 km
    20 km/h
    HR 107/135

  • 3 parts Workout

    Conditioning A
    21-18-15-12-9-6-3:
    Kipping Handstand Pushups
    500m bike erg

    5-6min rest

    Conditioning B
    “2-2-2-3” Intervals Style
    35 Double Unders
    5 Lateral Dumbbell Burpees
    Max Devil’s Press (2x20kg)
    *Workout flow is as follows
    2 min amrap, 2 min rest 2 min amrap 2 min rest 2 min amrap 2 min rest 3 min amrap

    5-6min rest

    Conditioning C
    13-11-9-7:
    Double Kettlebell Deadlifts (2x24kg)
    After Each Set:
    15m Single Arm Overhead Walking Lunge (24kg)

  • WOD 25/07/22 Workout

  • OH Press Strength

    OH Press

  • Yksin ja kaksin Workout

    A.
    For time:
    21-18-15-12-9
    DB bench press
    *20m DB frontrack walking lunges btw sets

    B.
    3 sets with partner
    30 cal Assault bike
    60 WB
    *3 min rest

    C.
    AMRAP 15
    5 Strict pull-up
    10 Box step-ups
    5 Strict HSPU
    20 Sit-ups

    D.
    Tabata:
    Bicep curl / tricep pulls (banded)
    +
    2 x 15+15 Chest flyes (banded)

  • Backsquat 5 RM Strength

    5 backsquats