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

  • Clean & Jerk (full squat) Strength

    Cycle 3 DELOAD
    5 x 35%
    5x 45%
    5x 55%

  • Onramp 9 Workout

    400m run
    10 push up
    15 pull up

    3 rounds

  • 1 minute situp test Workout

    1 minute AMRAP situps

  • Back Squat 1 RM Strength

    Back Squat 1 RM

  • Bodybuilding & monostructurals Workout

    E2:30 x16
    1) 6+6 bulgarian split squat
    2) 8 Shoulder press
    3) 8+8 Gorilla row
    4) 8-16 Barbell roll out
    - Liikkeiden jälkeen loppuaika laitetta/hyppynarua.

    RPE 7

  • Conditioning Workout

    AMRAP 32 mins

    Partner WOD (You Go, I Go )
    4-8-12-16-20-24-28-...

    T2Ring
    Box jump over @60/50cm
    Cal row
    Dumbell Floor Press @2X22,5/15kg

    After each set:
    20 partner wallball over the rack@9/6kg

  • 22.12.25 Strength

    5x1 clean & jerk @80-85%
    every 2min

  • 22.12.25 DELOAD- VIIKKO Strength

    5x 1 snatch @80-85%
    every 2min

  • 22.12.2025 PUSH PRESS Strength

    *you can use the "rebound jerk" method

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    10@30%, 10@40%, 10@50%, pp-%, rest 2-3min

  • 22.12.2025 Workout

    Do your own 5 min warm-up

    stick / light barbell technique & warm up drill: 4-6 reps

    Round 1:
    SNATCH SHOULDER PRESS
    TALL MUSCLE SNATCH *elbows up
    OHS *stable and controlled

    Round 2:
    TALL SNATCH HIGH PULL**elbows up
    TALL POWER SNATCH *elbows up, flat footed
    OHS *stable and controlled

    Round 3:
    TALL MUSCLE SQUAT SNATCH *slow
    TALL SNATCH *elbows up, flat footed
    OHS *stable and controlled
    PRESS IN SNATCH

    PAUSE PUSH PRESS *2-3sec pause in the dip bottom
    5@barbell, 5@25%, pp-%, rest btw sets 2min

    PUSH PRESS *you can use the "rebound jerk" method
    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
    10@30%, 10@40%, 10@50%, pp-%, rest 2-3min

    EMOM20 *work 0:45, 4 rounds
    1: Air Squat
    2: Lying Toes to Bar
    3: Alternating Cross Body DB Muscle Snatch
    4: Hand Release Burpees
    5: Rest

    video: pause push press
    After 2-3 seconds to eliminate a stretch-shortening reflex, drive directly back up aggressively with the legs to accelerate the barbell maximally. Work hard to stay tight to avoid sneaking in an extra dip before driving.

    video: rebound jerk
    Start by performing a jerk as usual. After securing the bar overhead, recover to bring your feet back into your drive position with the bar still overhead. Lower the bar to the rack position with enough control to ensure proper position and balance, but with as much as speed as you’re able to support at that weight. Absorb the bar by dipping at the knees exactly as you would for a jerk, and use that dip to immediately continue into another jerk.

    video: Lying Toes to Bar

    video: Cross Body DB Muscle Snatch

    video: Hand Release Burpees