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

  • 02.08.2025 Workout

    Bench Press

    Cluster Sets

    • 2.2.2 @70%
    • 2.1.1 @75%

    • 2x 1.1.1 @80-85%

    • Eli esim eka setti: 2 reppiä (rest 20s) 2 reppiä (rest 20s) 2 reppiä
      Samalla kaavalla kaikki setit. Lepoa 2-3min settien välissä

    CF Games Event 2

    For Time:

    • 20 Wall Walk
    • 10 DB S2OH @25kg (oikeesti 70lbs)
    • 20 DU Crossover
    • 30 T2B
    • 20 DU Crossover
    • 10 DB S2OH
    • 20 DU Crossover
    • 30 T2B
    • 20 DU Crossover
    • 10 DB S2OH

  • 23.8.2024 SPLIT JERK Strength

    *split alternating both side 2=1+1
    2x2@70%, 2@75%, 2@80%, 1@80%, 2@85%, 1@85%, (2x1@90%), rest btw sets 2min

  • Team of 3 Workout

    Team of 3 for time

    120cal Ski ergo
    200 Pull-up / row
    120cal ski ergo
    200 2xDb bench press
    120cal ski ergo
    200 2xDb lunge walk

  • 5.5.2025 Warmup Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 tempo overhead squats (OHS), tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches

    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • Power snatch + ohs Strength

    3 sets of 2+2 @ 80%

  • Gymnastics Workout

    Bar muscle up

    A)hollow box slides 3x 6-10

    B) 3 position bmu on box (4x2-3 reps
    - arch
    - Jump to hollow
    - Support

    C) Low bar box as hip to bar + transition

    D). Jump to hollow + hip to bar
    E). Banded hip to bar + transition

  • WOD 06/05/25 Workout

  • 12 min amrap: BMU/Row/Front squat Workout

    12 min AMRAP:
    • 2 Bar Muscle-Ups
    • 12 Row (calories)
    • 12 Front Squats 95/65#

  • OAK:n yhteiset seuratreenit Workout

    Lämppänä
    7 x 90s välein 2 raaka tempausta
    7 x 90s välein 1 raakarive ja 1 raakatyöntö

    Rive +etukyykky +työntö x 7 2min välein
    40kg saakka

    Tempaus pp, tempaus polven alta, vala x 7 2,5min välein
    31kg saakka

    Etukyykky 3s stopilla ja hypyt 5 x 3
    35,40,55,55,55

  • 06.05.2025 Workout

    Snatch

    A) WU

    3-4x

    • 5 Sn. DL + 5 High Hang Muscle sn. + 5 Sn. Balance
    • 3 Dual DB Squat Jump (light db's)

    Rest as needed

    B) Primer

    E2MOM x 9 sets

    • Set 1-3: 3 TnG reps @70-75%
    • Set 4-6: 2 TnG reps @75-80%
    • Set 7-9: 1 rep @80+

    +Jos tuntuu hyvältä voit ottaa parit ykköset vielä

    C) Snatch Pull

    • 3x2 @110-115% *Rest 3min Between

    Back Squat

    A) Build Up To Days Heavy 5RM (1-2RIR)

    B) 2x5 @85-90% From Days 5RM

    *Rest 3min between sets

    Metcon

    4 Rounds For Time:

    • 400m Run
    • 25 GHD
    • 8 Devils Press @2x35lbs

    Cap: 18min

    Accessories

    4x For Quality:

    • 60s SB Bearhug Hold (50kg?)
    • 10-15 Strict T2B
    • 15-20 Banded GHD Hip Ext.