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

  • Weightlifting: Clean n' jerk Strength

    2-aaltoa työntöä

  • Back Squat Strength

    4x 7
    @ 40% of 1rm

  • Tabata: DU, Hollow Rock Workout

    Tabata:
    Double-under,
    Hollow Rock

  • 110314 Strength

    Take 3-5 attempts at heaviest pull-up 1 rm of the day.

    After finding 1RM perform 3 sets of max effort strict pull-ups. Rest 90 s. between sets.

  • Pommi Workout

    Kahvakuulaharjoitus :)

  • amrap 5: Workout

    amrap 5:
    8 pull ups
    16 burpees

  • "Snatch paradise" Workout

    3 rounds:

    15 kb snatch 28/20kg
    15 abmat sit-ups
    15 kb snatch 28/20kg
    15 K2E

  • EMOM 40 min Workout

    1) Easy row
    2) bar/ring MU
    3) air squats
    4) rest
    5) double unders
    6) DBL DB thrusters
    7) gorilla row
    8) rest

    Pick reps and weight per RPE 7

    Build long-duration work capacity across gymnastics, weightlifting, and conditioning
    Stay consistent through all 40 minutes
    RPE 6-7: Challenging but completely sustainable
    Choose reps and movement you can repeat every round
    Suggested Rep Ranges
    Muscle-ups: 2–5
    Air squats: 15–25
    Double unders: 30–70
    Double DB thrusters: 8–15
    Gorilla rows: 8–12 per side

    💡 Coach note:

    Today's goal isn't to see how much you can do in one minute, it's to repeat quality work 40 minutes in a row.

    👉 "Consistency is the training effect."

  • 12.7.2026 Bench Press Strength

    Bench Press

    8-8-8-6-6-6, Building
    after each set, 15-20 reps Biceps curls.

    Send off 4:00

  • Push press Strength

    4x2 @87-90%