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 4x5x50% Strength

    Snatch 4x5x50%

  • OPTIONAL Workout

    2-3sets:
    10+10 kb side bend
    + max hollow hold

  • Day 18 Workout

    No workout

  • HS & GYMNASTICS HOLDS Workout

    Hs hold practice for 15min
    .
    .
    Gymnastics holds
    5rounds:
    20s ON / 40s off
    1) hs hold
    2) chin over bar
    3) ring support
    4) hollow hold

  • 4.12.2024 CLEAN + SPLIT JERK Strength

    2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, jerk-%, rest btw sets 2min

  • Snatch Workout

    E1.30M x 8

    1 snatch pull + 1 squat snatch + 1 ohs @70-85%

    Tee sarjat nousevalla painolla. Voit tehdä aina kaksi sarjaa samalla painolla ja sen jälkeen korottaa.

  • Amrapin jälkeinen 1RM PC Strength

    Amrapin jälkeinen;

    7min Time To Find
    1RM Power Clean

  • Amrap 10 + 1RM PC Workout

    10min Amrap

    3 Power Clean 35/50kg
    5 Burpee Over Barbell
    50 Rope Jump

    Directly Into…

    7min Time To Find
    1RM Power Clean

  • 2.12.2024 Workout

    MODERATE-HEAVY WEEK 9/11

    MUSCLE SNATCH + OHS + TALL SNATCH HIGH PULL + DIP SNATCH *high pull flat footed - elbows ups
    2x2x[1+1+3+2]@barbell, rest btw sets 1min

    SNATCH
    2x3@barbell, 2@up to 70%, 2x2@75%, 1@80%, sn-%, rest btw sets 2min

    SHOULDER PRESS + PUSH PRESS *pp flat footed/full foot & don't do this Touch & Go -style!
    2+4@barbell, 2+4@up to 98%, then DROP SETS 3x1x[2+4]@-10%, sp-%, rest btw sets 2min

    BACK SQUAT
    3x1@80%, bs-%, rest btw sets 3min

    SNATCH PULL *full foot, use straps
    3x2@85%, sn-%, rest btw sets 2min

    SUPERSET: quality

    hox! Do every other week A2.1 or A2.2

    3 rounds: no shoes
    A1. 30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
    A2.1 10-12x BB BENT OVER ROW *supinated grip // A2.2 10-12x KB GORILLA ROW
    A3. 10+10x SIDE BEND *kb

    Rest as needed

    KEHONHUOLTOA!

    video: TALL SNATCH HIGH PULL

    video: DIP SNATCH

    video: SUPINATED BARBELL BENT OVER ROW 0:57

    video: KB GORILLA ROW 0:48

  • STAMINA Workout

    24min EMOM
    1.min Ski 9-15 cal
    2.min Bike 9-15cal
    3.min Row 9-15cal
    4.min rest