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

  • Snatch 3-3-2 Strength

    Snatch
    • 3 reps at 65% of 1RM
    • 3 reps at 75% of 1RM
    • 2 reps at 80% of 1RM

  • Conditioning Workout

    In every 4min x 6 sets
    30 DU/ 60SU
    15 wall ball
    6 burpee
    3 wall walk

    Score is the fastest round

  • 11.9.2025 Front Squat ( Strength ) Strength

    Front squat, Rest 3:00-4:00 b/t sets

    6 @ 74-78% (2-3 RIR)
    4 @ 78-82% (2-3 RIR)
    2 @ 82-86% (2-3 RIR)

  • Hang clean below the knee + split jerk 3x2+2 Strength

    Hang clean below knee + split jerk 3x2+2

  • 18.7.2025 PUSH PRESS Strength

    *each rep of sets should begin from a dead stop and the full jerk rack position.
    *the heels will rise at least slightly even with the heaviest weights if the leg drive is adequate.

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    5@barbell, 5@40%, 5@50%, 5@60%, pp-%, rest btw sets 2min

  • 15.8.2025 PUSH PRESS Strength

    *each rep of sets should begin from a dead stop and the full jerk rack position.
    *the heels will rise at least slightly even with the heaviest weights if the leg drive is adequate.

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    5@barbell, 5@40%, 5@50%, 5@60%, pp-%, rest btw sets 2-3min

  • Clean + front squat 3x1 Strength

    Clean + front squat 3x1

  • 18.7.2025 SHOULDER PRESS Strength

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    5@barbell, 5@40%, 5@50%, 5@60%, sp-%, rest btw sets 2min

  • 1.8.2025 SHOULDER PRESS Strength

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    5@barbell, 5@65%, 5@73%, 3×5@78%, 5+@78% 1-2 reps left, sp-%, rest btw sets 2min

  • Viikko 33 Workout

    syklin toinen viikko, tällä viikolla otetaan kovat kyykyt ja penkkipunnerukset heti alkuviikosta. Niihin hyvä lataus ja tankkaus sunnuntaina. Lisäksi hieman preppaavaa kisatyylistä metconia tälle viikolle.