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

  • High hang squat snatch 4x2 Strength

    High hang squat snatch 4x2

  • 11.08.2025 Workout

    Snatch

    A) WU

    3-4x

    • 5 Sn. DL + 5 High Hang Muscle sn. + 5 Sn. Balance
    • 3 Dual DB Squat Jump (light db's)

    Rest as needed

    B) Primer

    E2MOM x 9 sets

    • Set 1-3: 3 TnG reps @70-75%
    • Set 4-6: 2 TnG reps @75-80%
    • Set 7-9: 1 rep @80+

    +Jos tuntuu hyvältä voit ottaa parit ykköset vielä

    C) Snatch Pull

    • 3x2 @110-115% *Rest 3min Between

    Back Squat

    A) Build Up To Days Heavy 5RM (1-2RIR)

    B) 2x5 @85-90% From Days 5RM

    *Rest 3min between sets

    Metcon

    4 Rounds For Time:

    • 400m Run
    • 25 GHD
    • 8 Devils Press @2x35lbs

  • 12.8.2025 Run Workout

    Run intervals

    2 sets of:
    6:00 @ 5K pace
    – Rest 1:30 –
    3:00 @ 3K pace

    – Rest 3:00 between sets -


  • 12.8.25 Workout

    3min ON, 2min OFF x5

    18/15cal row
    10 box jump overs @60/50cm
    Max reps bmu / kumppari bmu / hyppy bmu

  • 12.8.25 Workout

    Skill

    Emomx10-15
    1) skill of your choice
    2) rest
    (3) rest)

    Minuutin verran valitsemaasi skill- liikettä, fiiliksen mukaan joko 1 tai 2min huilia

  • Conditioning Workout

    5x4min AMRAP, 1min rest
    40 DU
    20 steps walking lunges
    10 pull up/ ring row
    5 devil press @2x20/12.5kg

    continue next AMRAP where you finished last

  • 12.8. Strength

    WU 1 3 x 3mi:
    Ergo

    WU 2 30/30 x 8, 2 rnd:
    1) Y-pull+ press btn
    2) banded external rotation
    3) wall Angel
    4) lapaveto

    Every 2min x 5:
    Bench press 8-8-6-6-4

    Every 1,5min x 12:
    1) 10-12 biceps curl
    2) 8-12 Z-press
    3) 15-20 push up knee down
    4) 10-15 banded triceps push down

  • 12.08.2025 Workout

    Snatch

    A) WU 3-4x

    B) Build to days heavy 1RM Squat Clean

    C) E2MOM X5:

    • 8 Cal Echo
    • 1 Squat Snatch @85-90% from days 1rm

    Front Squat

    • 2x3 @80-85%
    • 3x1 @90%+

    *rest 3min between sets

    Metcon

    AMRAP 10:

    • 9 Thruster @30kg
    • 6 Cal Ski
    • 4 Wall Walk

    Accessories

    A) 4 Rounds For Quality:

    • 10/10 KB Gorilla Row
    • 10-15 Lu Raise (2x plate)

    B) 4 Rounds For Quality:

  • ATPF #masu Workout

    ATPF WEEK 32 Day 3

    CONDITIONING
    For time:
    15-10-5-Ball Clean (ground to shoulder)

    30-20-10 TTB

    Target: sub 8min. TC: 12min

    Men: 50-80kg.
    Women 35-50kg.

    Work with what you got! D-Ball/Sandbag should be on the heavier side. 15 first cleans sub 90sec.

    Tailoring Options:
    D-Ball/Sandbag→ Hang Power Clean

  • Clean & Jerk 3-2-1-1-1 Strength

    Clean & Jerk
    • 3 reps at 75% of 1RM
    • 2 reps at 80% of 1RM
    • 1 rep at 90% of 1RM
    • 1 rep at 93% of 1RM
    • 1 rep at 96% of 1RM