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

  • POWER CLEAN & JERK Strength

    E90s x 9

    3 power clean&jerk

    JERK ANYHOW

  • Snatch Strike Strength

    For Load

    3 low hang power snatch ( below the knee)

    7 x every 3 min

    Goal & Intensity:
    Prepare the body for pulling and develop explosiveness and technique.
    Execution:
    Primer: 3 rounds every 3 minutes — 3 high hang high pulls.
    Main part: 7 rounds every 3 minutes — 3 low hang power snatches (below the knee).
    Progress: Increase the load across rounds if technique stays solid.
    Tip: Focus on strong leg drive and fast elbows.
    RPE: Primer 5/10, Snatch 7/10
    Note: This session is part 2/3 in the preparation for the benchmark WOD Isabel.

  • Hang squat snatch Strength

    E90S x 10

    3x2 hang squat snatch
    7x1 hang squat snatch

  • Kahden kauppa Workout

    2 hengen tiimeissä:

    60 cal row
    60 kb swing 32/24
    50 cal row
    50 pull-ups
    40 cal row
    40 bar over burpee
    30 cal row
    30 power clean&jerk 70/50 tai 40/30
    20 cal row
    20 strict HSPU
    10 cal row
    10 bar mucle-up/16 C2B/20 Pull-up/30 ring row

    Toistot tulee jaksaa tasan parin kanssa.

  • Deadlift 4x10 Strength

    Deadlift 4x10

  • The Rise of the Muscle-Ups Workout

    RING/BAR MUSCLE UP
    6 x every 2 min
    1-6 reps

    Goal & Intensity:
    - to improve strength and technique for ring or bar muscle-ups.
    - Execution: Perform 1-6 muscle-ups every 2 minutes for 6 rounds.
    - Progress: Choose a rep range and option that allows you to maintain good form throughout.
    - Tip: Focus on a strong face grip on the bar/rings to smoothen the turn over.
    RPE: 6-7

  • 9.12.2024 Deadlift + WW + Rope Workout

    AMRAP 10

    7 Deadlift 70/50kg
    2 Wallwalks
    10 CrossOvers

  • "Basic" vol. 231 Workout

    Body Armor A

    3 Sets:
    10 Dumbbell Push Presses
    15 Weighted AbMat Sit-ups / GHD
    10-20 Close Grip Push-ups

    Body Armor B

    3 rounds
    30m double kb OH walking
    30m double kb front carry
    60m farmers walking
    rest 2 min and repeat

  • Jump Around Workout

    AMRAP 25 min

    YGIG / Round

    5 toes to bar
    6 box jump over
    7 chest to bar
    __
    Goal & Intensity:

    • Maintain a steady pace and efficient transitions. Try to keep round times consistent.
    • Execution: One round at a time (YGIG) while your partner rests. Keep rotating for 25 minutes.
    • Progress: Control your movements and minimize unnecessary breaks.
    • Tip: Choose movement variations that allow you to sustain effort throughout the workout. RPE: 7, should be able to continue another 10-15 minutes.

  • 3-position clean Strength

    high hang, hang, from the floor. 1rm in 20min.