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 complex Strength

    EMOM 12
    1 hang squat snatch + 2 OHS

    RPE 6
    - same weight trough out the workout

    Goal & Intensity:
    -Practice overhead stability and smooth transition from pull to squat.
    -Focus is on technique, not maximal loading.
    -Light to moderate load EMOM, RPE 6. The lifts should feel controlled and fluent.
    -Pay attention to a calm catch and solid overhead position.
    RPE: 6
    Area of training and benefit: This session develops mobility, balance, and body control, which are essential for successful snatches and other technical lifts. It is valuable because strong technique builds safety and prepares the body for heavier weights in the future.

  • FOR REPS Workout

    25 min EMOM

    1) inverted c2b row
    2) Bulgarian split squat
    3) landmine rotation
    4) bicep curls
    5) rest

    RPE 6
    -Choose your reps per RPE

    Goal & Intensity
    -Build structural strength, unilateral control, and trunk stability at a sustainable pace.
    -This session supports long-term performance rather than short-term fatigue.
    -Moderate, consistent muscular work with an emphasis on control and quality.
    -You should feel steady tension, not breathlessness or urgency.
    RPE: 6/10 – productive effort without accumulating excessive fatigue.
    💡 Coach’s Tip
    Choose loads that allow your last round to look just as clean as your first; this workout rewards discipline, not intensity.
    Why this workout: The EMOM format reinforces pacing and movement ownership, while accessory-style movements strengthen common weak links. This type of session supports recovery, resilience, and better performance on heavier or more complex training days.

  • EMOM x 32 Workout

    EMOM x 32

    1) 6-16 bike
    2) 8-16 kbs
    3) 6-16 ski
    4) 8-16 box jump over

  • Day 02.2 Strength

    3x8 Seated DB Press

    • As heavy as possible

  • Snatch + Overhead Squat Strength

    Work up to a heavy complex of
    Snatch + Overhead Squat

  • 2:2 Workout

    Working 2 Minutes on 2 Minutes off.
    Pick up where you left off. 28 Minutes (7 intervals)
    10/8 Cal Machine
    12 DB thruster
    14 t2b

    This is an AMRAP; post total reps.

  • Snatch complex Workout

    3 position snatch
    Floor + hang + mid thigh
    5 sets at 65%

  • Day 21 Workout

    Rest & Recover

  • Shoulder press (1/7) Strength

    E3MOM x4:
    3x5 Shoulder press
    1x5 shoulder press + 3 push press w/ 4s negative

    RIR 2-3

    Viimeinen sarja: ensin 5 pressiä (tässä kohtaa RIR 2-3), jonka jälkeen vielä putkeen 3 push pressiä hitaalla negatiivisella.

  • Steady Aerobic Workout

    Working for 40 Mins
    4 on :1 off
    A. Row or bike erg

    B. 15 step over the box
    20-30 DB hang snatch 22.5/15kg
    Max Burpee step over the box steady pace

    Keep this at a steady pace