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

  • Bench Press 5-5-3-3-3+ Strength

    Week 7/16: Inverted Juggernaut Method
    Bench Press
    • 5 reps at 50% NT1RM
    • 5 reps at 60% NT1RM
    • 3 reps at 70% NT1RM
    • 3 rep at 75% NT1RM
    • AMRAP at 80% NT1RM

  • Core extra #masu Workout

    E0,5MOM 5 (5x)

    A) Tasapainolauta punnerrus
    B) Tasapainolauta Mountain climbers

  • 20.2.2026 Overhead Squat, Strength Workout

    Overhead squat

    4 x 3-5 @ 85+%1RM snatch (3 RIR), Rest 3:00 between sets

  • 7.3.2026 Snatch Waves Strength

    Snatch

    3 Waves of:
    35 Double-unders (before each Snatch set)
    3-2-1 Snatch

    Rest 3:00 b/t waves

    Flow. 3 Waves @ increasing weights of: 35 DU, 3 Snatch, 35 DU, 2 Snatch, 35 DU, 1 Snatch. There is no set rest between the sets within a wave. The intent is you add the weight on the bar, re-focus and continue.

    Example. Make sure your jumps in weight make sense (dont follow the %s blindly)
    1 wave – 3 @ 65%, 2 @ 70%, 1 @ 75%
    2 wave – 3 @ 70%, 2 @ 75%, 1 @ 80%
    3 wave – 3 @ 75%, 2 @ 80%, 1 @ 85%

    – (you can go for lighter %s / take smaller jumps), the main intent is for the weight in each set and each wave to get heavier.

    Notes (A).
    – This a sports specific weightlifting piece
    – Drop the bar between each rep on the Snatch
    – Adjust the percentages as needed to ensure you can build in weight on each progressive wave

  • 8 x 90s: Bench Press / Deadlift / Box Jump Workout

    Every 90 sec for 8 rounds:
    • 3 Bench Press BW / 0.7xBW
    • 3 Deadlifts 1.5xBW / BW
    • Max Box Jumps 24/20”
    Within 90 seconds, perform 3 bench presses (with bodyweight for men / 70% of bodyweight for women on the bar), 3 deadlifts (with 150% of bodyweight for men / bodyweight for women on the bar) and then as many box jumps as possible. Repeat for a total of 8 rounds. Score is number of box jumps completed. Goal: 120.

  • 07.01.2026 Workout

    Deadlift Test
    A)
    - Find Days Heavy 1RM

    B)

    • 3x3 @Moderate E3MOM

    Row Intervals

    • 2x2000m *rest 2min Between *eka snadisti iisimpi ja tokassa enemmän vauhtia

    Core

    4 Rounds For Quality:

    • 30/30s Weighted Side Plank
    • 5-10 Ab Wheel Roll Out
    • 10 Strict T2B

  • Deadlift 5-5-3-3-3-3+ Strength

    Deadlift
    • 5 reps at 50% NT1RM
    • 5 reps at 60% NT1RM
    • 3 reps at 70% NT1RM
    • 3 reps at 75% NT1RM
    • 3 reps at 80% NT1RM
    • AMRAP at 85% NT1RM

  • PTG TI 6.1.2026 klo 10 Workout

    LÄMMITTELY
    Levypainon kanssa
    2 kierrosta - 45-60s./liike
    1. Tempaus
    2. Vaaka + polvennosto vuorojaloin
    3. Askel sivulle vuorojaloin
    4. Kyykky + pyöräytys pään ympäri
    5. Dead bug

    VOIMA
    4 x 8 maastaveto
    lepo 60-90s./puoli

    AMRAP 12min
    12 x etuheilautus
    12 x lastausliike
    12 x askelkyykky taakse / askelkyykkykävely
    12 x vauhtipunnerrus

  • 22.3.26 Perfo Workout

    WU

    Speeds

    CF
    Perushuttua
    Mavea jossain muodossa

  • Tuomionpäivä 2026 karsinta 1 Workout

    15min
    60du
    30wb
    15 box over burpee