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 Workout

    Snatch + Hang Snatch

    Build up to TM in 20min

  • Accessory Workout

    3 Rounds for quality:
    YGIG

    A1. 20 Barbell hip thrust @20/15kg
    A2. 20 Russian twist with plate @15/10kg

  • Snatch Workout

    % of TM

    3 @ 60%
    2 @ 70%
    2 @ 75%
    3 x 1 @ 80%

  • Snatch Deadlift 5-5-5-5 Strength

    Approximately 110% of 1RM snatch. Setup and execution should look EXACTLY like the snatch - only slower. Keep that chest high and core tight!

  • treshold metcon Workout

    for time: (treshold)
    45 thrusters 42,5/30
    30 pull ups

  • Snatches and sit-ups Workout

    10 min AMRAP:

  • YGIG AMRAP´S Workout

    3 X 6 min AMRAP YGIG

    1) 10 T2B - 10 OH Lunge With Plate
    1 min Rest
    2) 10 V-up - 10 Kb Swing
    1min Rest
    3) 20 Plank Mc - 10 Box Over Jump

  • Max Bottoms Up KB Hold Workout

    4 minutes

  • So it begings.... Strength

    Bench press

    For quality
    - can built up

    5 x every 3 min
    5 reps

    Goal & Intensity:

    • Get familiar with the bench press and learn proper technique. The goal is to find a comfortable weight and controlled range of motion.
    • Execution:5 rounds, every 3 minutes: 5 bench press reps – build up only if technique allows. Focus on quality, not max effort.
    • Progress: Start light and increase gradually only if you feel confident and stable.
    • Tip: Keep your feet flat, shoulder blades tight to the bench, and lower the bar with control.

    RPE: 6–7/10 – build awareness, not records

    Post WOD:
    4 rounds, every 2 minutes: 10 inverted chest-to-bar rows – focus on upper back engagement.

  • Muscle Snatch 3x3 Strength

    WEIGHTLIFTING

    Muscle Snatch 3x3 @ RPE 3-4

    Target: add loading by feel and keep it snappy! Get a good triple extension from ankles, knees and hips.