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 pull+snatch (3 sec pause at the bottom) Strength

    Deload week

    5 sets:
    Snatch pull+snatch (3 sec pause at the bottom)

    *50-60% of 1RM.
    *twist: if you step forward when coming up from the squat its a no-rep. The goal here is to get perfect reps.

  • Superkids 7-9 v WOD Workout

    5 kierrosta

    2 PEP
    4 hyppyaskelkyykkyä käsipainoilla tai ilman
    6 abmat sit ups

  • 11022016 Workout

    Core

    5 rounds:

    -10x hollow rocks

    -10x V-ups

    -10x tuck ups

    -10 second hollow hold

    -Rest 30 seconds

    Conditioning

    15' AMRAP

    • 10 pullups
    • 10 kb american swing
    • 30 Double Unders / 60 Single Unders

  • Boxihyppy, pistooli ja varpaat tankoon Workout

    Superkids:

    7 min AMRAP

    8 varpaat tankoon
    6 pistoolikyykyä
    4 takaperin kuperkeikkaa

    Ninjat:

    9 min AMRAP

    9 boxihyppyä
    7 pistoolikyykkyä
    5 varpaat tankoon

  • 24 Febbraio 2017 Strength

    Deadlift 10 - 8 - 6 - 4

    Rest 2'

    Time cap 20'

  • Superkids 7-9 v Taito Workout

    Lämppä: Kuperkeikkaa, kärrynpyörää, mittarimatoa, polttopalloa

    Harjoitellaan

    -Ilmakyykky
    -Rengassoutu
    -Lankkupito

  • TTP Strength 26.9.2016 S1 / week 6 Strength

    Aamu: 45 min

    WU for 10 min
    1.Weightlifting
    A. Suggested snatch W/U
    A. Power snatch + snatch – 15 x (1+1) @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
    3x35 3x37.5 3x40 6x42.5

    B. Clean and jerk – build to a heavy set of 1 clean and 2 jerks (1+2) for the day
    25 35 45 52.5 57.5 57.5

    2.Strength
    Perform A, B and C together, rotating through for 2 waves (1 set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN a second set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3)

    A. Back squat, tempo free
    A1. 2 x 4 @ 82.5-87.5%, rest 2 minutes before B1
    A2. 2 x 3 @ 87.5-92.5%, rest 2 minutes before B2
    A3. 2 x 2 @ 92.5-97.5%, rest 2 minutes before B3

    B. Strict (weighted) chest to bar pull up (as heavy as form allows (AHAFA) – aim to beat week 2 results, tempo free)
    B1. 2 x 4, rest 1 minute before C1 / 7.5 10 kg
    B2. 2 x 3, rest 1 minute before C2 / 10 12.5 kg
    B3. 2 x 2, rest 1 minute before C3 / 12.5 12.5 kg

    C. Strict (deficit) HSPU
    C1. 2 x 4, rest 2 minutes before A2 / abmat + 10 kg plate, + 5 kg plate
    C2. 2 x 3, rest 2 minutes before A3 / abmat + 5 kg plate, + tk
    C3. 2 x 2, rest 2 minutes before A1 / abmat + tk, abmat

    3.Cool down
    A. 5 minute assault bike or row, HR (Heart Rate) < 140
    B. Thoracic Flow

  • Warmup Workout

    3 Sets
    Quadruped Crawl 12m SLOW
    75 Single Unders
    30sec Side Plank/side
    Row 150/125m
    rest 2mins

  • Power Snatch Strength

    "P.Snatch
    1x3 (75%)" 7 set.

  • Naruhyppelyt Workout

    10 TU
    100 DU
    150 SU