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

  • Bowen Workout

    3 rounds for time of:

    • Run 800 meters
    • 7 Deadlifts, 275 lbs/185 lbs or 125 kg/85 kg
    • 10 burpee pull-ups
    • 14 (7 per hand). single arm kettlebell thrusters, 1,5 pood/ 1 pood or 24 kg/16 kg
    • 20 box jumps, 24 inch/20 inch or 60 cm/50 cm

  • Front Squats/Bent over Rows Strength

    4 sets
    3 Front Squats @80%+
    8-12 Single Arm DB/KB Bent over Rows

  • 24.6.2025 Hand Stand Push-Up Workout

    Hand Stand Push-Up, Technique

    Strict / Kipping / Max Defict

    Use 15 minutes

  • For time Workout

    For time:

    1000m row
    then, 5 rounds

    7 power snatch 50/35kg
    7 push up
    14 sit up

    (Target under 13min / Time cap 18min)

  • Long & Light Workout

    For quality 40 min of
    800m run
    15 Hang power snatch 43/61kg
    10 toes to bar

    Goal & Intensity:
    - Build endurance and movement efficiency through steady work.
    - Focus on consistent pacing and clean reps from start to finish.
    - The total volume will add up, but each round should feel manageable.
    - Choose a weight and scale that let you move without long breaks.
    - Start slower than you think—you’ll thank yourself later. Keep your breathing smooth and form sharp.
    - This type of training improve aerobic capacity and recovery ability, which directly supports strength development and heavier training days.
    - RPE 6-7

  • 4 kierrosta alkavalla minuutilla ja 3 liikettä Workout

    4 kierrosta alkavalla minuutilla

    1. 10 käsipainotempaus riipusta, raskas paino
    2. 10-15 pallon isku, niin nopeasti kuin mahdollista
    3. 100 naruhyppy, ei tuplia

  • Tempaus tekniikkaa, kevyellä painolla Workout

    Tempaus tekniikkaa, kevyellä painolla

    Allemeno niskan takaa tempausotteella (snatch balance) 3,3,3,2,2
    Voima tempaus 4x3
    Tempaus (raakana) taskusta 3,3,3,2,2

  • Tekniikka: Tempaus 30 min Workout

    Tempaus 30min

    Allemeno niskan takaa tempausotteella + valakyykky (2+1)x5, kohtuullinen paino
    Tempaus taskusta + tempaus riipusta + tempaus (1+1+1)x5, kohtuullinen paino

  • Post wod Workout

    Land mine clean & jerk
    6 x every 2 min
    6 reps per side
    - RPE 6

    • Train power production and movement control in a unilateral setup.
    • This is a great prep movement for Olympic lifting and midline stability.
    • The movement should feel smooth and light—technique over load.
    • Focus on an explosive drive and clean positioning.
    • Start slow and build the movement step by step—speed comes after good mechanics.

  • ACCESSORY Workout

    3-4sets:

    8+8 curtsy lunge
    8 cyclist squat (slow tempo negative)