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 Complex Workout

    EMOM 10

    6 Bar over burpee
    3 pos. snatch @ 60%

  • Overhead squats and knees to elbows Workout

    4 rounds for time

  • PERUS WOD RATAPIHA / Basic conditioning Workout

    40 min 30s work, 30 s rest:

    0-10min:
    Ergo - GTOH

    10-20min:
    Burpee- push press

    20-30min:
    DU/SU - goblet squat

    30-40min:
    Box step ups - Kb Swing

    Keep your heart rate lowish. Around 70% of max hr. Work with high quality technique.

  • Valakyykky 4,4,4 Strength

    Valakyykky 4,4,4

    Nousevat painot tauot 2 min.

  • Snatch cycling Workout

    EMOM12
    1. 6 tng power snatches @50% from 1rm
    2. 4 tng power snatches @60% from 1rm
    3. 2 tng power snatches @70% from 1rm
    4. Rest

    *complete from the beginning in total of three rounds.
    *Percentages are just a guideline. Focus more on moving the bar efficiently, adding little bit of weight when the reps are reducing.

  • Hang snatch + ohs (2+3) Strength

    For 30 minutes:

    2 x hang snatch + 3 x overhead squat

  • Deadlift Strength

    Deadlift
    1 x 5 @65% of 90% 1RM
    1 x 5 @75% of 90% 1RM
    1 x 5+ @85% of 90% 1RM

    *percentages counted from 1rm
    58,5
    67,5
    76,5

    *If you did these last month - You can add 5 kilos to your 1rm and count from that. If you didn’t and you don’t know your 1rm try to guess it with your coach. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.

  • 15 min OTM: Snatch x 1 Strength

    Every minute, on the minute for 15 minutes:

  • AMRAP 8 Workout

    5 x Pwr Snatch 40/30kg
    5 x Bar Over Burpee

  • Deadlift Strength

    Deadlift
    70% of 90% 1RM x 3 reps
    80% of 90% 1RM x 3 reps
    90% of 90% 1RM x 3+ reps

    *Percentages counted from 1RM are
    63%
    72%
    81%

    *Add 5 kilos to the weight you counted from last time and count from that now. So if your 1rm is 100kilos and you counted your percentages from that last time - now you count from 105. 
If you have no clue about your weights try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique but you should get at least 5.