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

  • TECHNICALLY STRONG Workout

    Gymnastics for quality
    30min

    ADVANCE
    HSW Obsticle course

    INTERMEDIATE
    Handstand walk

    BEGINNER
    Wall walk and shoulder taps

    WOD
    AMRAP 8min
    YGIG

    10 hollow rocks
    3m HSW

    Scale as needed

  • Conditioning Workout

    Partner Workout
    In 15 mins complete :
    150/120 cal row

    Every 3 mins complete

    10 Syncro USA swing @24/16kg
    10 Syncro goblet squat
    10 Syncro Up Down
    Remaining time amrap of the miniwod!

    Score : reps Completed in miniwod at the end!

    REST 3 mins

    In 15 mins complete :
    150 box jump @60/50cm
    Every 3 mins row 25/20 cal
    Remaining time max rep Syncro KB Snatch @24/16kg

  • Hyrox cross #1 Workout

    20min AMRAP
    1 rope climb
    20 burpee box jump
    10 push-up

    2min REST

    20min AMRAP
    20 DB thruster @2×15/10kg
    20 Devil press @2×15/10kg
    20 Toes-to-bar

  • 21.6.2025 Snatch ( Strength ) Workout

    Snatch w/ 2-sec pause @ receiving + Snatch

    6 to 8 x 1+1 @ 60-75%1RM snatch, go every 1:00-1:30

    Do your first set @ 60%1RM snatch and build up within the percentage range over the remaining sets
    – Pause for 2-seconds in the receiving of the first rep before standing up
    – Drop the bar between each rep, reset and go

  • Bench press 5,5,5,5,2,2,1 Strength

    Bench press 5,5,5,5,2,2,1

  • 02.08.2025 Workout

    Bench Press

    Cluster Sets

    • 2.2.2 @70%
    • 2.1.1 @75%

    • 2x 1.1.1 @80-85%

    • Eli esim eka setti: 2 reppiä (rest 20s) 2 reppiä (rest 20s) 2 reppiä
      Samalla kaavalla kaikki setit. Lepoa 2-3min settien välissä

    CF Games Event 2

    For Time:

    • 20 Wall Walk
    • 10 DB S2OH @25kg (oikeesti 70lbs)
    • 20 DU Crossover
    • 30 T2B
    • 20 DU Crossover
    • 10 DB S2OH
    • 20 DU Crossover
    • 30 T2B
    • 20 DU Crossover
    • 10 DB S2OH

  • 5.5.2025 Warmup Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 tempo overhead squats (OHS), tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches

    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • Power snatch + ohs Strength

    3 sets of 2+2 @ 80%

  • WOD 06/05/25 Workout

  • 06.05.2025 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

    Cap: 18min

    Accessories

    4x For Quality:

    • 60s SB Bearhug Hold (50kg?)
    • 10-15 Strict T2B
    • 15-20 Banded GHD Hip Ext.