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

  • 30.7.2024 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

    EMILIO ESQUEDA

    TALL SNATCH + HEAVING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
    3x[2+2+2]@30% sn-%, rest btw sets 2min

    SNATCH HIGH PULL from Above Knee *full foot + SNATCH Above Knee + OHS
    1+2+1@barbell, 3x[1+2+1]@60% sn-%, rest btw sets 2min *example of rise 50-55%

    RDL *jerk grip
    3x5@60%, jerk-%, rest 2min

    SUPERSET: quality : 3 rounds, no shoes
    12x TRICEPS PUSHDOWN *banded
    5x BOX JUMPS
    20x WIRSTS FLEXION *barbell
    15x FLUTTER KICK ABS

  • 6.8.2024 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

    EMILIO ESQUEDA

    TALL SNATCH + HEAVING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
    3x[2+2+2]@35% sn-%, rest btw sets 2min

    SNATCH HIGH PULL from Above Knee *full foot + SNATCH Above Knee + OHS
    1+2+1@barbell, 1+2+1@up to 65% 2x[1+2+1]@70% sn-%, rest btw sets 2min *example of rise 50-60%

    RDL *jerk grip
    3x5@60-65%, jerk-%, rest 2min

    SUPERSET: quality : 3 rounds, no shoes
    12x TRICEPS PUSHDOWN *banded
    5x BOX JUMPS
    20x WIRSTS FLEXION *barbell
    15x FLUTTER KICK ABS

  • 8.8.2024 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    EMILIO ESQUEDA alla oleva tai perjantai

    TALL CLEAN + FRONT SQUAT + RYTHM DIPS SPLIT JERK *jerk both side 2+2, 3 dips + 1 jerk - same speed an usually
    3x[2+2+4]@35% jerk-%, rest btw sets 2min

    CLEAN HIGH PULL from Above Knee *full foot + CLEAN Above Knee + RHYTHM DIP SPLIT JERK + SPLIT JERK *jerk both side, rhythm dip dplit jerk 3 dips + 1 jerk - same speed an usually
    1+2+1+1@barbell, 1+2+1+1@up to 65%, 2x[1+2+1+1]@70% jerk-% , rest btw sets 2min *example of rise 50-60%

    RDL *sn grip
    3x5@60-65%, sn-%, rest 2min

    SUPERSET: quality : 3 rounds, no shoes
    10+10x 1-LEG GLUTE BRIDGE
    5x BOX JUMPS
    30sec BACK EXTENSION HOLD
    20x CALF RAISE *bw

  • Main site Friday 250328 Workout

    For time

    • 12 chest-to-bar pull-ups
    • 12 wall-ball shots
    • 12 box jumps

    ♀ 14-lb medicine ball to 10 feet and a 20-inch box
    ♂ 20-lb medicine ball to 11 feet and a 24-inch box

  • WL & Barbell cycling Workout

    snatch pull + power snatch

    5 rnds for time
    6 power clean
    3 STOH
    20 DU

  • 23.7.2024 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

    EMILIO ESQUEDA

    TALL MUSCLE SNATCH + TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
    2x[2+2+2+2]@35% sn-%, rest btw sets 2min

    DIP SNATCH HIGH PULL *full foot + DIP NINJA SNATCH + HEAVING SNATCH BALANCE
    2+2+2@barbell, 2+2+2@up to 75% sn-%, rest btw sets 2min *example of rise 50-60-65-70%

    RDL *jerk grip
    3x5@55%, jerk-%, rest 2min

    SUPERSET: quality : 3 rounds, no shoes
    12x TRICEPS PUSHDOWN *banded
    5x BOX JUMPS
    20x WIRSTS FLEXION *barbell
    15x FLUTTER KICK ABS

  • Main site Friday 251031 Workout

    For time

  • Ice WOD Workout

    10kcal Cardio
    50 Squats
    50 BP
    12kcal Cardio
    50 SitUps
    50 Skating Jump
    14kcal Cardio
    50m FC
    50 WB
    16kcal Cardio

  • EMOM16 Workout

    -6 push presses @ 80% of your 1RM split jerk
    -18/15cal bike OR 15/12cal ski
    -12 right arm DB snatch 15-20/10-12.5kg (2nd rnd left arm)
    -12 walking lunges w db

  • WOD 09/11/24 Workout