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

  • Weightlifting Workout

    A: Slow motion snatch
    B: Halt snatch
    C: Snatch

  • HSPU Workout

    5 x 3 SHSPU + 3 HSPU

    *2min rest between sets
    *comment the set-up

  • Core Work Workout

    3 gigasets:
    10 Bicycle Crunches (2=1)
    10 Forearm Side Plank Star Lifts L+R
    20 Mountain Climbers (2=1)
    - Rest as needed btw sets
    - Dont rush! Focus on quality movement and core activation!

  • Accessories (muscle up) Workout

    4 supersets:
    10 Feet Elevated Ring Rows
    :20 Ring Dip Bottom Hold
    - Rest as needed

  • Accessories (Shoulders) Workout

    3 rounds:
    16 (8/8) Alt. Straddle Landmine Presses (if needed, sit on a 20/25kg plate)
    10 Standing Banded Scapula Side Reach L+R
    10 Standing Banded I & Y -Pulses
    - Rest as needed btw rounds

  • Pull-ups & C2B Workout

    5 sets:
    10 Pull-ups
    - Rest 1min btw sets

    • Rest 3-5min

    5 sets:
    5 C2B
    - Rest 1min btw sets

  • Pull-ups Workout

    5 sets:
    3-5 Strict Pull-ups
    - Rest 1min btw sets
    - Focus on quality movement, FULL ROM

    Rest 3min

    5 sets:
    7 Pull-ups
    - Rest 1min btw sets

  • 9.9.25 Workout

    accessory:

    20s on, 40s off x3 rounds
    chin over bar
    ring support hold (rengasdipin yläasento)
    L-sit

  • 9.9.25 Workout

    e4mom x4
    4 burpee box jump over @60/50cm
    10-15 toest to bar
    18/15 cal ski

  • 9.9.2025 AMRAP 40 ( Strength ) Workout

    AMRAP 40

    20/15 (cal) Row
    20/15 (cal) SkiErg
    20/15 (cal) Air bike

    – Rest 1:00 between rounds –