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

  • Program60 120325 Strength Strength

    Squat Clean + Split Jerk
    1. Build to technical heavy 2
    2. 5x1+1 @80-90%
    3. 5x1+1 @70-80%

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    15-30s hollow hold
    40+40m s.a farmer carry

  • 12 min AMRAP: Front Squat / Bar Muscle Up Workout

    12 min AMRAP:
    • 1 Front Squat 135/95#
    • 1 Bar Muscle Up
    • 2 Front Squats 135/95#
    • 2 Bar Muscle Ups
    • 3 Front Squats 135/95#
    • 3 Bar Muscle Ups
    … continue +1 rep pattern until time runs out. Barbell starts from the ground. Goal: complete round of 9 (90 total reps).

  • 12 min E2MOM: 1 x Clean & Jerk Strength

    12 min E2MOM:
    • 1 Clean & Jerk
    Each lift, try to increase the weight to finish as heavy as possible. Recommended percentages: 45%, 55%, 65%, 75%, 85%, 95% of 1RM.

  • 12 min E2MOM: 1 x Snatch Strength

    12 min E2MOM:
    • 1 Snatch
    Each lift, try to increase the weight to finish as heavy as possible. Recommended percentages: 45%, 55%, 65%, 75%, 85%, 95% of 1RM.

  • 12.3.2025 Accessory Workout

    3 Rounds @ 1-2 RIR

    8-12/side DB external rotations
    8-12 DB Pull overs
    8-12 Prone Y-raises

  • 13.03.2025 Workout

    Jerks

    A) WU E2MOM X3-5:

    B) E3MOM X3:

    C) E2MOM X3:

    D) EMOM X3:

    Back Squat

    E3MOM X4:

    Metcon

    12Min AMRAP:

    • 12 Cal Row
    • 12 C2B
    • 8 C&J @45kg

    Accessories

    A) 3x Superset:

    • 10 DB Romanian DL
    • 15-20 GHD Hip Ext. *Rest 2-3min between

    B) 3-4x For Quality:

    • 45-75s Spanish Squat Hold *Keskity tässä siihen, että kulma n.90 astetta, ja kokoajan vedät polvia taaksepäin kuminauhaa vastaan.

  • 12.3.2025 Workout Warmup Workout

    1:30/1:00/0:30 of each @ increasing pace
    1) Row
    2) Air bike
    +
    8 slow tempo plate squats
    8 Scapula push-ups
    8 Scapular pull-ups
    8 Tension swings
    +
    2 rounds
    5/way Scapular rolls
    10 Front squats w/ empty barbell
    10 Push presses w/ empty barbell
    30 Speed rope skips
    +
    Once through
    250m Row
    35 Double-unders
    6 Thrusters @ 43/30kg
    10/7 (cal) Air bike
    (7.62m) Overhead walking lunges @ 43/30kg
    8 Chest-to-bar pull-ups

  • Pn-reenit Workout

    Voimatempaus + 2 valaa 7x90s
    20,25,27,29,31,32,34

    Tempaus +tempaus riipusta pa
    25,29,32,34,36,0,30
    38 lähti tänään vaan vetona, muitaki lenteli.
    Kädet tänään kipeänä.

    Rive+rive riipusta pa+työntö
    30,35,40,44,45,47,49

    Takakyykky
    Kakkosia ja kolmosia
    50,70,80,85,90

    Ja loppujumpat päälle!

  • Bike & Burn Workout

    (Legs, shoulders, and core on fire!)

    For Time (Cap: 25 Minutes)

    5 Rounds:
    • 15/12 Cal Assault Bike (Push but don’t redline!)
    • 12 Dumbbell Thrusters (10/8 kg each hand) (Legs & shoulders burning!)
    • 12 Push-Ups (Chest to floor, full lockout!)
    • 15 Sit-Ups (Controlled core work!)

    🔥 Goal: Keep consistent pacing—don’t burn out on the bike early. Try to go unbroken on thrusters as long as possible!