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

  • PRVN 26.8 Accessories Workout

    AMRAP 10, for quality
    10 back rack box step-ups
    20 supinated banded pull-aparts
    10L/10R single arm DB high pulls

  • 16.9 snatch 1RM Strength

    Snatch 1RM

  • TECHNICALLY STRONG Workout

    Gymnastics
    30min

    Beginners
    Kipping & T2B

    Intermediate
    Kipping & butterfly technique.
    Pullups & C2B

    Advanced
    RMu progressions

    WOD
    Partner AMRAP 6

    Max reps:
    Bar muscle ups
    Partner rest in hand stand hold

    Scale as needed

  • WOD, METCON Workout

    3 Rounds for time: Tc 14'min

    Treenaaja ____________________________ Kuntoilija
    200m Run ________________________________ 100m Run or 600m Bike
    30 Jumping rope crossovers ______________ 90 Single unders
    20 Anchored Feet Dumbbell Sit Up _______ 20 Anchored Feet Dumbbell Sit Up
    10 Alt DB snatches 22,5/15kg _____________ 10 Alt DB snatches HAP

  • Main site Saturday 250517 Workout

    For time

    • 50 air squats
    • 15 shoulder-to-overheads with a 105-lb barbell for women and 155-lb barbell for men

  • Clean pull + power clean Strength

    2+1 reps
    3 sets

  • 1RM Squat snatch Strength

    Find 1RM squat snatch

  • Circuit - Tiistai Workout

    KIERTOHARJOITUS

    5 Kierrosta, 1:00 min töitä / :30s lepo
    1) Soutu
    2) Ilmakyykky
    3) Istumaannousu
    4) Käsipainotempaus
    5) Hiihto
    6) Lepo

    HUOMIOITA

    Harjoituksen tarkoitus on kehittää vauhtikestävyyttä, toistokestävyyttä sekä kehonhallintaa. Tavoite on paukuttaa tasaisella tahdilla työtä aina työminuutin ajan loppua kohti kiihdyttäen kierrosten välillä.

    Hyvin onnistuneessa harjoituksessa aloitat kevyesti ja kiihdytät vauhtia sekä painoja joka kierroksella. Aloita siis maltilla!

  • Pull Strength

    A: Triple jump x8
    B: Power clean 5x3
    C: Deadlift 3x5
    D: Weighted pull ups 5x3
    E: Strict chin ups Supinated 1xMax
    F: SA Seated rows 2x10/arm
    G: Barbell biceps curls 1xDrop set

  • 4.9.2025 Clean & Jerk ( Strength ) Strength

    Clean and jerk

    – Build to 1RM

    – You can start working up doing 2s, then singles as an EMOM and as the load gets heavier, allow yourself more rest time between the lifts. If you miss the same weight 2-times, consider moving down a bit on the weight to get a good lift in before trying again (if you miss 3-times on any given weight, it is time to wrap it up for the day).