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

  • Five rounds for time: Workout

    5 C&J (60% of 1RM C&J)
    12 KB snatches (1,5/1 p), 6 left & 6 right

  • Hietsu run Workout

    For time

    Start from the box and finish at the box

  • Clean & Jerk Strength

    5 x 2 power cleans + 1 jerk

    *all the sets with about 75-80% from 1rm OR with a weight that feels challenging but possible to focus on technique, performed every 2 minutes.

  • 5 Sets: Strength

    3 Front Squat + 6 Back squat

  • 22.2 Open Workout Workout

    Level 1.
    For Time
    1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps of: Deadlifts @100/70kg
    Bar over burpee

    Level 2.
    For Time
    1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps of: Deadlifts @80/55kg
    Bar over burpee

    Time Cap: 10 minutes

    Rpe 4.5 Treenin idea on olla viikon kovin treeni. Maastaveto painon pitää olla liikkuva ja pysyä teknisesti kasassa väsymyksen alla. Pääpointit: - Riko maastaveto sarjat riittävän ajoissa. - Pidä burpeissa tasainen tahti ja hengitys mukana.

  • Push Press Strength

    Find 1RTM in 15min!

  • Snatch Workout

    Build up to 3 RTM in 20min

    -Aim for consistency in every rep
    -No TNG
    -Re-grip at the bottom
    -No extra resting between reps

  • Pendlay Row 8 RM Strength

    Build up to a 8 RM in 3 sets.

  • Front Squat 5RTM Workout

    Find your 5 RTM Front Squat in 15 min!

    Technical max means the following standards have to be met in every rep before adding weight:

  • Chin ups Strength

    5x5 strict chin ups