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 High Pulls Strength

    5x3 Snatch High Pulls
    - Build by feel
    - Focus on technique and right positions
    - Rest as needed

  • Slow Snatch Deadlifts Strength

    5 Sets:
    1 Slow Snatch Deadlifts 5-6/10 RPE
    - 10sec up and 10sec down
    - The goal is hitting PERFECT positions. When we move really slow, we can build awareness around what the positions should look and feel like. Use this as a technique drill
    - Rest as needed btw sets

  • 6.4.25 Perfo Workout

    WU
    Ketteryyttä

    CF
    Go every xxx min
    3x
    32/40 cal bike
    30 db snatch
    20m FR lunge w db
    10 HSPU/HS-walk
    5 squat clean, increase weight

  • 5 rounds for time Workout

    500-m row
    400-m run
    – Rest 3:00 between rounds.
    – juoksu sisällä tai ulkona
    – sisällä 5rds käytävässä

    scaled wod
    5 rounds for time:
    250-m Row/ski or 500m C2Bike
    150-m run
    – Rest 3:00 between rounds.
    – juoksu sisällä tai ulkona
    – sisällä 2rds käytävässä

  • 060425 SPORT B&C Workout

    A) Gymnastics strength tests:
    Max reps strict handstand push-up (or scaled version)
    Max reps strict pull-ups (or scaled version)

    A) 15min AMRAP
    20 double-unders
    5 hang power snatches 50/35
    5 handstand push-ups

  • 060425 SPORT A Strength

    Power clean & push-jerk
    6x1 Every 20s @60-65% 1RM
    6x1 Every 40s @70-75% 1RM
    6x1 EMOM @80-85% 1RM

    X-rest after 6 sets to reload the barbell

  • WOD 04/04/25 Workout

  • La 5.4.2025 penkki2 Strength

    Pystypunnerrus Max1
    -5-8 noususarjaa
    -päätyyn asti, luvan kanssa saa feilata!!

    Penkkipunnerrus vastaotteella 5x10-15
    -”kevyttä pumppailua”

    Kohautukset käsipainoilla 3x20

  • 4.4.2025 Max RMU Unbroken Workout

    Ring Muscle-up – Max (unbroken) reps in 40-seconds

    Ring MU → Bar muscle-ups → Seated ring muscle-ups → Russian dips

  • 4.4.2025 EMOM 16 Workout

    EMOM 16 (0:45 work / 0:15 recovery)

    1) Handstand walk in 7.62m segments
    2) Single-leg squats, alternating
    3) Rope climbs
    4) Single or double-under cross-overs

    Intent. Build your movement capacity. Do the 1st few rounds focusing on a good flow on the movements, then (if you can) speed up for the last 2-3 rounds.
    Movement options
    .
    HSW → Choose a drill from movement prep to practice
    Single-leg squats → Single-leg squats to a band → High box step ups
    Rope climb → Pulls to standing from the floor