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

  • Amrap 20 Workout

    Amrap 20 min

    10/12cal Machine
    10 Push Up
    5 Squat Clean 50/35kg
    rest 1min

    Scale = SC --> Front Squat
    Push Up Unbroken Set

  • WARM UP Workout

    EMOM x 8-12
    1) machine
    2) 5 rom.deadlift + 5 clean pull + 5 hi hang clean
    3) machine
    4) 5 kangaroo squat + 10 reverse lunge

  • WOD: Snatching Chief Workout

    3min on - 1min off x5:
    3 power snatch (60 / 40 / ~70% snatch 1RM)
    6 push up / elevated push up
    9 air squat

    RPE 7-9

    Skaalaus:
    - Tempaus: Paino sellainen, että pystyt tekemään toistot melko nopeina DnG toistoina. Ei ole tarkoituskaan mennä TnG eli painoa saa olla kuten prosenteista näkee. Mikäli paino liikkuu hyvin, saat tästä raskaan ja hengästyttävän treenin. Jos taas koet, että haluat keskittyä enemmän tekniikkaan, ota vähän enemmän aikaa toistojen välillä, mutta käytä silti teknisesti haastavaa painoa, jotta opit tekemään hieman hengästyneenä hyviä isompiakin nostoja.
    - Punnerrus: Skaalaus koroketta vasten (esim. kädet levypainojen / boxin päällä), ei polvet maassa / kumpparilla.

  • Omatoimi Workout

    Mitä teit?

  • 17.1.2025 Snatch Workout

    Snatch

    3-Position snatch (Above the knee, below the knee, Floor)

    5 to 7 x 1+1 +1 @ 65+%, Go every 1:30-2:00

    – Start counting your sets @ 65%1RM snatch and then build up if moving well. Once you have completed 5 to 7 sets of the complex, shift to just 1 regular Snatch for 3 to 5 sets as you continue to work up.
    – This is an unbroken set of full snatch (hang snatch (above the knee)+ hang snatch (below the knee) + from the floor), do not drop the bar between the lifts in the set.
    – This complex emphasises solid positions and being aggressive on the 2nd and 3rd pull.

  • STAMINA Workout

    5 rounds
    10 bar over burpee
    20 front squat 20/30kg
    200/250m row
    - rest 2min between rounds

  • WEIGHTLIFTING Strength

    Week 2

    1. Muscle clean + front squat + strict press + tall jerk
      4 x 2+2+2+2 x 30-50%
      rest 90s

    2. Clean pull + clean + jerk
      3 x 2+2+2 x 73-75%
      2 x 1+1+1 x 83-85%
      rest 2-3min

    3. "Pow"snatch
      4-5 x 3 x 73-75%
      rest 2min

  • METCON Workout

    FOR TIME:

    20/15cal ski
    15 power snatch @60/40kg
    10m hs walk
    30 ttb
    10m hs walk
    15 power snatch
    20/15cal ski

    SCALED FOR TIME:

    20/15cal ski
    15 power snatch @50/35kg
    4 wall walk
    20 ttb
    4 wall walk
    15 power snatch
    20/15cal ski

    TARGET UNDER 8MIN, TIME CAP 12MIN

  • HANG SNATCH COMPLEX Strength

    Snatch complex

    6-8sets:

    1 hang power snatch + 1 hang snatch (2s pause catch pos.)

    build 70-80%

  • For load Strength

    3 unbroken cleans