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

  • 3.4.2026 SNATCH Strength

    2×3@barbell, 1@up to 80-85%, sn-% rest 2min

  • Painonnosto vk 14 RiVe&YT 1RM Strength

    Rinnalleveto & ylöstyöntö yhden toiston maksimi.
    Korotukset esimerkiksi:
    (prosentitxtoistot)
    55%x3
    60%x2
    75%x1
    80%x1
    85%x1
    90%x1
    91-94%x1
    95-99%x1
    101-103%x1
    ....

  • Painonnosto vk 14 Tempaus 1RM Strength

    Tempauksen yhden toiston maksimi.
    Korotukset esimerkiksi:
    (prosentitxtoistot)
    50%x4
    60%x2
    70%x1
    80%x1
    85%x1
    90%x1
    91-94%x1
    95-99%x1
    101-103%x1
    ....

  • WOD Workout

    7 rounds for time of:
    4-6 Strict Pull-ups/ 1 rope climb/ 10 ring row
    9 Lateral Burpee Over Bars
    12 Alternating Front Rack Lunges, 43/30 kg (6/6)

    Timecap : 15 mins

  • Strength Workout

    Power Clean 2-1-1-1-1-1-1-1-1-1-1

    Build to 2 RM of the day in 12 mins
    - drop n go style

    10 x 1 @ 90% of the heavy double , go every 30 sec

  • 1.4.2026 SNATCH PULL Strength

    *use straps

    3×3@90-100%, sn-%, rest 2-3min

  • 1.4.2026 BACK SQUAT Workout

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    1@70%, 1@78%, 4×3@83%, 3+ reps@83% 1-2 reps left for final set, *goal in theory ~4-5 reps, bs-%, rest 2-3min

  • 1.4.2026 BACK SQUAT Strength

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    1@70%, 1@78%, 4×3@83%, 3+ reps@83% 1-2 reps left for final set, *goal in theory ~4-5 reps, bs-%, rest 2-3min

  • Push Press 6x6 Strength

    6-6-6-6-6

  • 5 x 2 Deadlift Strength

    -increase from last week
    -RPE 9-10
    -2-3min rest