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

  • 17.6.2024 SNATCH Strength

    *lähestyminen 20min
    2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, (1@98%), 3x1@100+%, rest 2min

  • Treeni 3 Workout

    Warm Up
    5 min sledge push, add speed during it. take 30-50 single unders after every 30-40m of sledge push. Light weight
    2 times 1 min easy jog + 30s light/mod run
    then 2 sets
    10+10 single leg rdl
    5+5 single arm hang clean+push press with dumbbell
    :20-30 knee tuck hold
    then movement and weight prep for workout

    Metcon
    3 sets (time target 2-2.20 per set)
    200m run @mod/fast pace
    35 double unders (max reps in 30 seconds)
    9 deadlifts + 7 hang power cleans + 5 shoulder to overhead @60/40kg (masters 45+ 50/35kg
    rest 1 min bwn sets

    rest 4 min after that 3rd set ( total rest time 5 min when counting that last 1 min rest)

    2 rounds for time (time target 6-8 min)
    400m run @mod/fast pace
    35 double unders (max reps in 30 seconds)
    9 deadlifts + 7 hang power cleans + 5 shoulder to overhead @60/40kg (masters 45+ 50/35kg

    Strenght

    Double Dumbbell/Kettlebell Thrusters
    12-10-8-6-4 reps
    building in weights, rest as needed. You can use Kettlebell also if want to!
    aloita keveillä painoilla 10/15kg's tai 12/16kg ja siitä ylöspäin.

  • Muscle snatch 5x5 Strength

    Muscle snatch 5x5

  • Power Clean Strength

    In 15min:
    Build up to days heavy 1 Power Clean
    - Heavy, but still technically good rep

    Then

    3 sets:
    3 Power Cleans @80% of days heavy
    - Rest as needed

  • Power Snatch Strength

    In 15min:
    Build up to days heavy 1 Power Snatch
    - Heavy, but still technically good rep

    Then

    3 sets:
    3 Power Snatches @80% of days heavy
    - Rest as needed

  • JERK Strength

    4sets:
    JERK DIP + JERK 70-80%
    *
    JERK
    3-2-2-1-1-1 80%- find heavy

  • CrossLifting Workout

    A:
    Power snatch double with pause
    - stop for 2 sec just above knee
    - These are NOT touch n go reps
    - find daily max

    B:
    For time :
    Teams of 2 ( You Go, I Go)
    100 power snatch @35/25kg
    200 cal row
    300 double under
    Timecap : 23 mins

    You can break up anyhow and complete in any order the given reps!

    GO LIGHT with the snatches!

  • JERK Strength

    4sets:
    JERK DIP + JERK 70-80%
    *
    JERK
    3-2-2-1-1-1 80-95%

  • WOD Workout

    20min AMRAP

    +lisää 1 toisto/ liike

    Seinäpallo
    Devi'ls press
    K2E
    Pistoolikyykky (1= molemmat jalat)

  • 17.6.2024 MAXIMAL-MODERATE-LIGHT WEEK 16/16 Workout

    WARM UP n. 15min no shoes

    TEE OMAT TAI

    2 rounds

    10 x BAND FACEPULL & EXTERNAL ROTATION & PRESS
    10 x SHOULDER INTERNAL ROTATION ELBOW ON KNEE *light weight
    10+10 x BIRD DOG + 10s HOLD last rep
    10 x SEATED LEG RAISES OVER OBJECT
    30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

    TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

    10+5 x GOOD MORNING + BACK SQUAT

    3+3 x slowly SNATCH PULL TO HIP + same but with eyes closed

    2+2+2+2 x MUSCLE SNATCH + SNATCH PUSH PRESS + PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + SNATCH THRUSTER

    2 x [1+1+1+1+1] x SNATCH + OHS + SNATCH DROP + PRESS IN SNATCH + MUSCLE SNATCH IN SQUAT

    2 x [1+1+1+2+2] x CLEAN + SQUAT JERK + TALL CLEAN + 1+1 PAUSE SPLIT JERK *2 sec pause dip position + 1+1 SPLIT JERK

    SNATCH *lähestyminen 20min
    2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, (1@98%), 3x1@100+%, rest 2min

    tauko 10min

    CLEAN + JERK *lähestyminen 20min
    2x2x[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%), 3x[1+1]@100+% jerk-% rest 2min