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

  • RC 150724 Snatch 1 Strength

    3 sets
    1 pause Power Snatch + 1 Snatch (55%)

  • Kotitreeni WOD Workout

    WOD
    20min. emom
    1. 14x KB/DB hang snatch
    2. 14x one arm KB/DB swing
    3. 10-15x tuck crunch
    4. 10-20x lunge

  • Strength + aerobic work Strength

    80 min
    Warm up for 15 min

    1.Squats
    A. Back squat
    10x60 % - 54 kg
    8x70 % - 63 kg
    6x75 % - 68 kg
    6x80 % - 72 kg

    B. Front squat
    1x5x70 % - 56 kg
    2x5x75 % - 60 kg

    2.Aerobic work
    30 min easy assault bike

  • Hang clean 12Y CF33100 Strength

    Part of 12 years party!

  • 1/28/21 Workout

    Warm up(10)
    3rds
    20 heels to rear
    15 crossbody crunch
    10 pik-n-grass

    WRK(24)
    WRK 3:00 REST 1:00 x6
    24 hvy jump rope/jump rope
    6 goblet squats(3 sec down/3 sec hold)
    24 plyo jumps
    6 reverse lunge w/knee up(control the movement throughout)
    pick up where you left off each round

    Finisher
    20 side bends per side
    1:00 hamstring stretch

  • Back squat 3x3, 1x8 Strength

    Back squat 3x3, 1x8

  • Rest day Workout

    Rest day

  • Kettlebell Workout

    A) Kettlebell snatch ladder

    1
    1-2
    1-2-3…
    …and so on. Complete the ladder both side, adding one rep to the ladder each round. Continue until failure.
    - unbroken sets
    - pick weight

    B) 3 rounds (1 min. work / 30 sec. rest)

    1: 12 sumo deadlift high pull + AMRAP air squats
    2: 12 alt. goblet lunges + AMRAP alt. V sit ups
    3: 25/25 sec. unilateral carry of choice for distance (overhead/front rack/farmer)

    C)
    Turkish sit up
    3x8 reps/side

  • 4.11.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Gymnastics + weightlifting + strength Strength

    140 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 30
    - BCTB x 25 (singles)

    2.WL
    A. High-hang snatch
    4x2x75-80 % / "1 rep in the tank"
    New set every 3 minutes
    - 44 kg

    B. Snatch pull with 3 s. first pull
    4x4x90 % of your 1 RM snatch
    Rest 2 min between sets
    - 50 kg

    C. Snatch balance
    3x2 / "1 reps in the tank"
    New set every 2 minutes
    - 37.5 40 42.5 kg

    3.Accessory
    3 rounds of 40 s. on, 20 s. off:
    1. HC headbug - 5 kg, 12 reps
    2. Max reps DB squat snatches, alternating - 25 lbs, 16 reps
    3. GHD hip extension with snatch grip barbell - 10 kg