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

    4-6 Sets: (10-15min)
    1 Snatch deadlift with 2s pause above the knee + 2 Hang squat snatch + 1 OHS

    Huom!
    Kevyet ja tekniset painot. Tämä kompleksi toimii lämmittelynä raskaampia nostoja varten.

  • Conditioning Workout

    Warm-up:
    5min Row (focus on technique. Start from 16-18s/m and increase every minute)
    Or
    5min Skillmill Run

    3:00 Rest

    Rowing Intervals (15min):
    1min 20-22s/m
    1min 22-24s/m
    1min Easy Recovery Pace
    2min 24-26s/m
    2min 26-28s/m
    1min Easy Recovery Pace
    2min 28-26s/m
    2min 26-24s/m
    1min Easy Recovery Pace
    1min 24-22s/m
    1min 22-20s/m

    5:00 Rest

    Skillmill Running Intervals (15min):
    5 x 2min Run / 1min Walk or light easy jogging

  • For time Workout

    100 double-unders
    75 hang power cleans (25/35 kg)
    50 sit-ups
    75 push presses (25/35 kg)
    100 double-unders

    Scaled WOD
    For time:
    100 single-unders
    30 hang power cleans
    30 sit-ups
    30 push presses
    100 single-unders

  • Snatch Workout

    4-6 Sets: (10-15min)

    2 Power snatch (2s pause at the catch) +
    2 OHS

    @40-50% of 1RM

    Huom! Kevyet ja tekniset painot. Tämä kompleksi toimii lämmittelynä raskaampia nostoja varten.

  • WOD Workout

    5x 3min ON 1min OFF

    8 Rengassoutua
    6 Bar facing burpeeta
    4 Riveä kyykkyyn 60-65%

  • VOIMA/TEKNIIKKA after WOD Workout

    Midline
    3x20 weighted Abmat Sit ups - feet anchored

  • Jalkabodaus 5 Workout

    Vaihteluviikko:

    25min laadukkaasti

    6+6 x yhden jalan polven koukistus soutulaitteella tai
    12 x molemmilla jaloilla

    6-8 "Käänteinen NHC" polven ojennus lattialta

    6+6 Pistoolikyykky boxilta

    1min kevyt kone/hyppis/hölkkä

  • "The Don" Workout

    66 Deadlifts (110/75 lb)
    66 Box Jumps (24/20 in)
    66 Kettlebell Swings (1.5/1 pood)
    66 Knees-to-Elbows
    66 Sit-Ups
    66 Pull-Ups
    66 Thrusters (55/35 lb)
    66 Wall Ball Shots (20/14 lb)
    66 Burpees
    66 Double-Unders

  • "12.5" Workout

    BENCHMARK
    AMRAP 7
    3-6-9-12… etc.
    Thrusters (30/45kg)
    Chest-to-bar pull-ups

    Scaled WOD
    AMRAP 7:
    3-6-9-12… etc.
    Thrusters (15/20 kg)
    Jumping chest-to-bar pull-ups

  • Skill 04-12-2023 Workout

    Rope Climb Practice

    • Practice the different styles and also note how many 'pulls' it takes to get to the top if it goes perfectly