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

  • CrossLifting Workout

    A)
    Waving Squat Clean and Jerk
    3x EMOM5
    1 rep each min
    Wave 1: 65%-70%-75%-80%-85%
    Wave 2: 70%-75%-80%-85%-90%
    Wave 3: 75%-80%-85%-90%-95%
    NO REST BTW EMOMS

    B)
    For time
    Cash-In:
    20 Cl and Jerk @60/43kg
    Then perform 4 rounds of
    20/15 cal row
    200m run
    Cash-Out:
    20 Cl and Jerk @60/43kg
    Timecap: 15 mins

  • 27.11.2024 SNATCH BALANCE Strength

    B2.

    3@barbell, 3@up to 95%, then DROP SETS 3x3@-10%, ohs-%, rest btw sets 2min

  • 27.11.2024 Workout

    MODERATE-HEAVY WEEK 8/11

    MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + PRESSING SQUAT/POWER JERK
    2x2x[1+1+1+1]@barbell, rest btw sets 1min

    CLEAN + SPLIT JERK
    2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 2x1x[1+1]@80%, jerk-%, rest btw sets 2min

    SNATCH SHOULDER PRESS + OHS + PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + SNATCH BALANCE
    2x1x[1+1+1+1+1]@light barbell, rest btw sets 1min

    B1. OHS
    3@barbell, 3@up to 95%, then DROP SETS 3x3@-10%, ohs-%, rest btw sets 2min

    B2. SNATCH BALANCE
    3@barbell, 3@up to 95%, then DROP SETS 3x3@-10%, ohs-%, rest btw sets 2min

    CLEAN PULL *full foot, use straps
    2@100%, 2@105%, 2@110%, jerk-%, rest btw sets 2min

    SUPERSET: quality

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

    3 rounds: no shoes - light weight
    A1. 20-30sec weighted SIDE PLANK *kässäri lonkan päälle
    A2.1 10-12x LU RAISES *plate/db // A2.2 10-12x MEADOWS ROW
    A3. 10x /side RUSSIAN TWIST *plate

    Rest as needed

    KEHONHUOLTOA!

    video: LU RAISES

    video: MEADOWS ROW 1:52

  • 11.7.2025 CLEAN + JERK Strength

    *lähestyminen esim. ~25min, 9 kertaa tangossa käynti

    2×2× 1+1@barbell (~25min),
    1×2× 1+1@40% (20min),
    1×2× 1+1@60% (18min),
    1+1@70% (15min),
    1+1@75% (12min),
    1+1@80% (9min),
    1+1@85% (6min),
    1+1@90% (3min),
    1+1@93% - 95% --- open

    tai

    *lähestyminen esim. ~18min, 7 kertaa tangossa käynti

    2×2× 1+1@barbell (18min),
    1×2× 1+1@40% (15min),
    1×2× 1+1@60% (12min),
    1+1@75% (9min),
    1+1@85% (6min),
    1+1@90% (3min),
    1+1@93% - 95% --- open

  • 11.7.2025 SNATCH Strength

    *lähestyminen esim. 25min, 9 kertaa tangossa käynti

    2×2@barbell-35% (~25min),
    2@50% (20min),
    1@65% (18min),
    1@72% (15min),
    1@77% (12min),
    1@82% (9min),
    1@86% (6min),
    1@90% (3min),
    1@93% - 95% --- open

  • Emom 15’ Workout

    15min EMOM

    • 9/10cal Machine
    • 40-60 Rope Jump
    • Your Choice Of Skill Movement

  • 1.11.2024 CLEAN + SPLIT JERK Strength

    *split both side

    2x2x[1+1]@barbell, 1+1@up to 75%, 2x2[1+1]@80%, jerk-%, rest btw sets 2min

  • 1.11.2024 SNATCH Strength

    2x3@barbell, 3@up to 80%, sn-%, rest btw sets 2min

  • Basic WOD: Accessories Workout

    AMRAP8
    8 box dips
    16 single leg vups

    AMRAP8
    2+2 TGU
    4-8 deficit pushup

    TABATA situp & hollow hold

  • 27.8.2022 Bar Muscle-Ups Workout

    1 Max Ubroken Set

    • Hands must Stay on the bar. No resting on the stomach
    • Athletes should pass trough a dip each rep.