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

  • Post wod Strength

    strict Chest to bar pull ups
    prog 2/4
    4 x every 2 min
    4 reps

    Build strict pulling strength and upper-back control
    Improve body awareness and pulling efficiency
    RPE 7–8:Every rep should be smooth and technically clean
    Coach tip
    Start from an active hang
    Pull your chest to the bar while maintaining full control throughout the movement

    💡 Coach note:

    This week the load increases slightly, but quality remains the priority. Every rep should look strong enough that you could repeat it.

    👉 "Build strength you can own, not just lift."

  • Kehonhuolto Workout

    Kehoa huoltava tunti. Tehdään liikkuvuutta sekä kehonhallintaa parantavia harjoitteita, jotka auttavat vähentämään liikunnasta ja istumatyöstä aiheutuvia lihaskireyksiä. Tavoitteena on parantaa ryhtiä ja nivelten liikeratoja sekä vähentää lihaskireyksiä. Harjoitteet nopeuttavat palautumista ja parantavat kudosten aineenvaihduntaa.

  • 16.7.2026 Lunges & Strict Pull-Ups Workout

    5 rounds x Every 4:00

    8 Lunge Steps, barbell front rack or back ( pickup floor )
    5 Strict Pull-Ups

  • Deadlift 5x3 Strength

    Deadlift 5x3 @75%+

  • Back Squat 5x5 Strength

    Back Squat
    5x5 reps V1

    -same weight in every set
    -after each set do 3 high box jumps
    -rest 3 min between

  • 6x5 Power Cleans Strength

    EMOM 6
    5 Touch and Go Power Cleans, Work up to heavy

  • 6x1 Snatch Strength

    6x1 Snatch, 1 lift every 75:e sec. @90%++

  • Lantion nosto Strength

    3 x 5 hip thrust, sopiva paino

  • Trainimal woman pass 1 Workout

    Uppvärmning:
    1. Dynamisk warm up:
    världens bästa stretch
    1 x 5

    1. Dynamisk wam up: 90/90
      med lutning
      1 x 10

    2. Dynamisk warm up:
      skorpion med böjda ben
      1 x 6

    Styrka:
    4. Traditionellt marklyft
    3 x 6

    1. Hantelpress på bänk
      3 x 6

    2. Framåtlutade Bulgariska
      squats med hantlar
      3 x 6

    3. Enarmsrodd på bänk
      3 x 6

    4. Hip thrust
      3 x 6

    5. Axelpress
      3 x 6

    Stretch:
    10. Lårets baksida och
    sätesstretch

  • Push Press Strength

    Push Press
    3x2 @85%+
    2x4 @77,5-82,5%