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

  • Main site Saturday 250906 Workout

    For time

    ♀ 55-lb barbell
    ♂ 75-lb barbell

  • PTG TI 2.9.2025 klo 10 Workout

    LÄMMITTELY
    60s./liike
    - Pallolla jalkapohjan rullaus
    - AKK - polvet maahan
    - Ylivienti vk
    - Mittarimato paikallaan + käden avaus
    - Vk avustettu pannukakku venytys
    - 90/90 kurotus eteen ja soutu taakse vk
    - Soutu istuen vk

    AKTIVAATIO & HALLINTA
    2 kierrosta - 40s./15s.
    1. Lantionnostopito seinällä - jalkojen irrotus
    2. Lankku seinällä - polvien vienti maahan
    3. Toispolviseisonnassa lonkan pyöräytykset

    2 kierrosta - 40s./15s.
    1. Yhden käden lapapunnerrus
    2. Lankussa käden ojennus
    3. Tarjoilijakävely

    VOIMA
    3 x 8 takakyykky
    3 x 8 punnerrus
    3 x 8 tuettu kulmasoutu

  • 3 x 8 yhden käden tuettu kulmasoutu Strength

    Lepää sarjojen välissä n. 1min

  • 01.09.2025 Workout

    Clean & Jerk

    A) Build Up To Days Heavy 1RM

    B) EMOM 8:

    • 1 C&J @90% from 1RM

    C) Clean Pull:

    • 5x2 @110%

    Back Squat

    • 2x3 @80-85%
    • 3x1 @90%+ *rest 3min between

    Metcon

    4 Sets Of:

    rest 2min between sets
    1st round: 50kg
    2nd round: 55kg
    3rd: 60kg
    4th: 65kg

    Optional Accessory

    4 Rounds For Quality:

    • 45-60s SB Bearhug Hold rest 30s
    • 40/40s Copenhagen Plank *rest 90s

  • Clean + front squat 3x1 Strength

    Clean + front squat 3x1

  • Hang clean below the knee + split jerk 3x2+2 Strength

    Hang clean below knee + split jerk 3x2+2

  • 3x 2 hang clean + 2 split jerk Strength

    3x 2 hang clean + 2 split jerk

  • High hang clean + split jerk 3x3+2 Strength

    High hang clean + jerk 3x3+2

  • Hang snatch below knee 3x2 Strength

    Hang snatch below knee 3x2

  • 2.9.2025 Press & Row Workout

    Alternate B1 / B2

    B1. Strict press, Rest 1:00 before B2
    Build to heavy 4 (H4) (81-86%)
    +
    2 x 4 @ 90%H4
    1 x AMAP @ 85%H4

    B2. Meadows row – 2 x 8-10/side @ RPE 7 (3 RIR), deload, Rest 2:00 before B1

    Notes (B1).
    – Build to heavy 4(H4) @ around 81-86%1RM strict pull up
    – Once you’ve hit your H4, you have 2 back off sets of 4 reps @ 90%H4, and one set of AMAP @ 85%H4.
    – AMAP = As many as possible. Challenge yourself and see how many you can get
    Notes (B2).
    – Setup: Use a landmine or barbell anchored at one end, standing sideways to the bar.
    – Grip: Hold the sleeve of the barbell with one hand, using an overhand or neutral grip.
    – Position: Hinge at the hips, keep your torso near-parallel to the floor, and maintain a neutral spine.
    – Movement: Row the bar toward your torso, driving the elbow back while keeping it close to your body.
    – Range of motion: Lower the bar until you feel a deep stretch in the lat before pulling again (deeper than in demo video).
    – Tips: You can use straps so grip doesn’t become a limiter
    – This is a deload session, stick to the prescription.