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

  • EasyWOD 10.7.2025 Workout

    Voima
    E3MOM, 4rds, As super set
    Sumo DL w/ KB 8-10
    Side plank 10-20s

    WOD
    EMOM 16min
    1.WB 8-12
    2.Slam ball 8-12
    3.Row cal
    4.Rest

  • 10.7.2025 Farmers walk ( Strength ) Workout

    Farmers walk

    3 x 25m @ challenging weight, rest 2:00 between sets

  • 10.7.2025 Front Squat ( Strength ) Strength

    Front squat

    3 x 3 @ RPE 7-8 (80-86%, 2-3 RIR), rest 3:00 between sets

  • 10.7.2025 Paused Front Squat ( Strength ) Strength

    Paused front squat

    Build to heavy 1 (H1) @ RPE 8 (86-92%, 2 RIR)

  • 10.7.2025 Jerk Dip ( Strength ) Workout

    Jerk dip

    3 x 3 @ 105+%1RM jerk, go every 2:00-3:00

    – This drill (when done correctly) will help you develop your dip position and ability to change direction from dip to drive in the jerk.
    – The dip speed on this exercise may end up being a little faster than your actual jerk dip.
    – The goal is to get the bar to move to the bottom of the dip very quickly, then abruptly stopping the moment of the bar, all while keeping the bar connected to the shoulders
    – Do not extend up aggressively like you would a regular jerk, but rather recover normally between reps

  • 10.7.2025 Jerk balance ( Strength ) Strength

    Jerk balance

    3 to 4 x 4 @ RPE 8 (2 RIR), go every 2:00-3:00

  • Weightlifting Workout

    A:
    Skill Primer
    Tempo Muscle Clean, Power Position Power Clean & Double Pause Split Jerk
    (5-8 sets x 2+2+2)

    B:
    Pause Clean, Clean & Split Jerk
    (5 sets x 1+1+2 / 65%)

    *(0:03 Pause off the floor)

  • Crosstraining - Keskiviikko Workout

    LÄMMITTELY
    2 Kierrosta,
    3:00 min ergometri (kevyt)
    3:00 min “AMRAP”
    5+5 Curtsykyykkyä
    5+5 Polvennostoa seisten, käsipaino jalkaterän päällä
    10+10 Kahvakuulan pyöräytys pään ympäri

    Valitse sopivat painot ja liikevariaatiot lämpöjen aikana.

    5 Kierrosta,

    3:00 min ergometri (kevyt)
    3:00 min “AMRAP”
    5+5 Curtsykyykkyä
    5+5 Polvennostoa seisten, käsipaino jalkaterän päällä
    10+10 Kahvakuulan pyöräytys pään ympäri

    Jatka AMRAPia joka kierros siitä mihin jäit.

    HUOMIOITA

    Harjoituksen tarkoitus on olla aerobinen, palauttavampi harjoitus. Tavoite on pysytellä liikkeellä koko työajan, saada hyvä hyvä hiki ja pienet lihaspaineet aikaan.

  • Conditioning Workout

    EMOM 36 minutes (6 rounds)
    1: 15 wall ball (9/6 kg)
    2: 200/150m ski/row or 400/300m bike
    3: 12 alternating dumbbell snatch (22,5/15 kg)
    4: 200/150m ski/row or 400m bike
    5: 9 burpee to target
    6: rest

  • 8.7.25 Workout

    Accessory

    2-3 rounds:
    8 seal row
    10 scull crusher