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

  • SHSPU Workout

    3x5 SHSPU

  • 03.04.2025 Workout

    Deadlift

    20-10-10-10

    *Rest 3min between sets

    Engine

    10min Z2 Erg (päätä laite)
    Into,

    5 sets of:
    - 350m Row
    - 30 Wall balls // Alternative: 30 DB Snatch @45lbs
    - 20 Burpees lateral over the rower
    - 10 Double DB Box step overs 2x45lbs // Alternative: 20 GHD
    -Rest 3 min between sets-
    *jos jalat väsyneet nii tee alternative liikkeet. Saat kyl muutenki tehä

    Accessories
    (optional)

    A) 4x For Quality:

    B) 2-3x For Quality:

    • 20 Banded Hip Ext.
    • 15/15 Calf Raise

  • Bike & Burn Workout

    (Legs, shoulders, and core on fire!)

    For Time (Cap: 25 Minutes)

    5 Rounds:
    • 15/12 Cal Assault Bike (Push but don’t redline!)
    • 12 Dumbbell Thrusters (10/8 kg each hand) (Legs & shoulders burning!)
    • 12 Push-Ups (Chest to floor, full lockout!)
    • 15 Sit-Ups (Controlled core work!)

    🔥 Goal: Keep consistent pacing—don’t burn out on the bike early. Try to go unbroken on thrusters as long as possible!

  • 10.02.2025 (AM) Workout

    Snatch

    A) Build Up to days 1 Rep Max (drop and go)

    B) Back off sets E90SEC X9

    1-3: 1 Squat Snatch @90% From days 1RM
    4-6: 2 Squat Snatch @80% From days 1RM
    7-9: 3 Squat Snatch @70% From days 1RM

    Front Squat

    E3MOM X6:

    Set 1-2: 5 Reps @70% From 1RM
    3-4: 3 Reps @80-85%
    4-6: 1 Rep @90-95%

    Gymnastic + Lifting EMOM

    EMOM 10:

    1: 4-6 Wall Facing Hspu + AMRAP: Power Snatch @43kg
    2: Rest

    -Rest 5min-

    EMOM 10:

    1: 6-8 Strict Hspu + AMRAP: Hang Power Snatch @43kg
    2: Rest

    Accessory

    4 Rounds For Quality:

    • 10-15 Lu Raise
    • 20-30s Chin Over Bar Hold
    • 10/10 One Arm Banded Pull Apart

  • Posterior chain finisher Workout

    5 x for time:

    10 x kettlebell swings
    10 x box jump overs
    10 x a mat sit-ups
    5 x burpee pull-ups

  • Deadlift Strength

    2 kertaa 4 toistoa

  • Main site Friday 250425 Workout

    Complete as many rounds and reps as possible in 20 minutes of

    • 15 chest-to-bar pull-ups
    • 50-foot dumbbell overhead walk
    • 30 AbMat sit-ups
    • 100-foot dumbbell front-rack carry
    • 45 box step-ups
    • 150-foot dumbbell farmers carry

    ♀ 35-lb dumbbells, 20-inch box
    ♂ 50-lb dumbbells, 24-inch box

  • 7.4.2026 Rope Climb ( Strength ) Workout

    Rope climbs

    AMRAP 2

  • Pn-reenit Workout

    Thruster kolmosia
    15,25,29,31,34,35

    Työntöreeniä, pään päältä, eestä

    Alfatyöntö thrusterista työntöön
    25,30,35

    Voimatempaus + vauhtipunnerrus hartioilta te-ote 1+2
    15,20,24,25,29,31,34

    Tempaus lantiolta + vala 1+2
    25,29,31,32,34,36?

    Sally 30kg kyykky ja pallof press kumpparilla 3x10

  • Main site Saturday 250802 Workout

    12-9-6 reps for time of
    - Squat cleans
    - Ring muscle-ups

    ♀ 95 lb
    ♂ 135 lb