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

  • Back squat Strength

    Back squat with 3 sec pause at the bottom 3x8/ 1min rest between sets
    - keskittyminen enemmän asentoon pohjalla kuin isoon painoon!

  • Deadlift/Pullups Strength

    4 sets of
    3 Deadlift @77,5%+
    4-8 Strict Pullups

  • Muscle snatch 1RM Strength

    Muscle snatch 1RM

  • 21.5.2026 BEC & Skill Work Workout

    50 minutes @ HR ZONE 2-3 :

    5-6 Minutes Cardio ( Machine or Run )
    2 rounds of :
    15 Banded Lat Pull-Down
    :15 Hollow Rock
    10 Scap Push-Ups
    5-8 Scap Pull-Ups
    Remaing Time :
    5-6 Minutes Cardio ( Machine or Run )
    Kipping Movement your Choise 8 - 12 Reps ( Pull-Ups, Toes To Bar, C2B, BMU )
    2:00 HSW Practice ( HS Hold, HS Steps to Plate, Fluter Kicks, Handstandwalk )

  • Push Press Strength

    Push Press, build up to heavy 1RM
    +
    2x3 @80-85% of 1RM

  • BACK SQUAT Strength

    Back squat

    5x6

    E3MOM / 70-75% / 3 RIR

  • Day 37.2 Workout

    Strict Cindy:

    20min for quality:

    • 5 Strict Pull-ups
    • 10 Strict Push-ups (Hollow body)
    • 15 Narrow Squats (Feet together)

  • Dippi Strength

    Dippi renkaissa lisäpainoilla 1RM 1-1-1-1-1

    Vertailu 4.5.2015

    Jos sinulla ei ole dippiä, tule hiplaamaan renkaita 20 minuutiksi. Otetaan pitoja, harjoitellaan renkaisiin menemistä, poistumista, kokeillaan kumppareita, katsotaan asentoja jne. Jos haluat olla Lord of the Rings, sinun pitää tehdä asioille jotain. Tänään on hyvä päivä aloittaa.

  • HANG POWER CLEAN Strength

    EMOM x 8

    3 hang power clean

  • Day 26.3 Workout

    100 Air Squats for cooldown

    • Do these in sets of 5-10 and rest 10-15s. Between sets. The idea is to increase blood flow and speed up the recovery after heavy Cleaning and Squatting