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

  • 2 rounds: 50 x USA Swing, 15 x Thruster, Rest 3:00 Workout

    2 rounds for time of:
    50 x American Swing @ 24/16kg
    15 x Thruster @ 50/35kg
    Rest 3 mins between rounds.

    Record time, loads and other details.

  • Tiistai 21.03.2017 - Bench press Strength

    Bench press 5-5-5-5-5, for load.

  • Gasser deadlift Workout

    5 Rounds to establish 1RM deadlift.

    1 round, every 3:00 with 1:00 rest between:
    20 DB. snatch, alt. arms. 25/15kg
    30 Air squats
    1 Deadlift

    *Only one attempt at deadlift each round.

  • Squat cleans, burpees & DUs (+Accessories) Workout

    Metcon (reps)

    AMRAP in 12 minutes of:

    3 Squat cleans 80/50kg
    6 Lateral bar over burpees
    24 Double unders

    Accessory:

    80 (40/40) Windmills. Break anyhow

    OR

    50-100 GHD sit-ups. Break anyhow

  • WARM UP Workout

    Warm up / Quality for 15 minutes.

    7 + 7 One arm DB floor press
    10 Ring Row
    6 Burpee box step overs

    Rest as needed btw. movements.

    Lämmittävä harjoite päivän lattiapenkkiä varten. Yhdellä kädellä tehtävissä punnerruksissa voit korottaa kuormaa kierrosten edetessä. Rengassouduissa tärkeää halita lapa, tee liike rauhassa ja huolella.

  • Push press Strength

    4 x 4 push press

    • leave two reps in the tank
    • rest 3 min btw sets

  • Double Jerk Strength

    For Quality;
    (Jerk behind the neck + Jerk) x5

  • SUPER SET Strength

    FOR LOAD
    6 x every 3 min
    Box step ups + step back lunges
    6 alt. + 6 alt.

    Goal & Intensity
    -Build balanced lower-body strength and control, focusing on stabilisers and hip stability.
    -The aim is to improve single-leg strength and smooth, controlled movement.
    -Slow, controlled, and burning muscular work – load and balance matter more than speed.
    -Keep the weight over the working leg and avoid “pushing off” the floor.
    -Move with intention and control every rep.
    RPE: 7 → strong effort, but with enough left for 1–2 more rounds if needed.
    Why: This superset develops unilateral strength, balance, and knee alignment, key for safe and efficient squatting. The post-WOD accessory work strengthens the posterior chain, core control, and upper back, improving posture and lifting mechanics.

  • Back Squat Strength

    3 x 5 Back squat

    • tempo 3010 = 3 s. down
    • leave two reps in the tank
    • rest 3 min. between sets

  • Power clean + front squat + jerk Strength

    For 15 minuets:

    Keep the weights manageable