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

  • Monster Mash Workout

    Monster Mash

    For time:
    "Open 18.0"
    21-15-9
    DB Snatches 22,5/15kg
    Burpee over DB

    rest 2 min

    5 Rounds of:
    30 Double Unders
    10 Power Snatches 35/25kg

    rest 2 min

    5 Rounds of:
    10 Thrusters 35/25kg
    10 Toes-to-bar
    10 Box Jumps

    Directly into

    All in of: 25/18 Cal. On machine

  • Open 24.2 Workout

    As many rounds and reps as possible in 20 minutes of:

    300-meter row
    10 deadlifts
    50 double-unders

    ♀ 125 lb (56 kg)
    ♂ 185 lb (83 kg)

    ————————————————

    Scoring:
    300m row = 30 reps (10m / 1 rep)
    1 Round = 90 reps (30+10+50)

  • KIPPI VARTTI Workout

    kippaamisen harjottelua 15 min
    -kipit boxin avulla
    -kippi
    -polven nostot
    -toes to bar
    -etc..

  • Snatch Workout

    Snatch pull + High hang snatch + Snatch balance

    2x2 @ 50%
    2x2 @ 60%
    2x1 @ 70%

  • Snatch Pull Workout

    3 x 4

    AHAFA

  • Front Squat 3x3 Strength

    STRENGTH

    Front Squat 3x3, rest as needed

    RPE 4 to 4+

  • Snatch pulls Strength

    3 Snatch pulls below the knee x 5
    Use 80-100% of 1RM snatch

  • Snatch Workout

    Part A

    6 x 2 Snatch @ 40%

    (pause at knee and receiving posisition)

    Part B

    2 Hang squat snatch + OHS

    Set 1) @50%
    Set 2) @55%
    Set 3) @60%
    Set 4) @65%

  • Weighted Chin-up Strength

    4 x 5

    Set every 3 min

    2 rep reserve

  • Bike intervals Workout

    4 x 1 min work / 2 min rest

    1st interval damper 1-3
    2nd interval damper 3-5
    3rd interval damper 5-7
    4th interval damper 7-10