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

  • Clean Jump 4x3 Strength

    Clean Jump 4x3

  • Pause back squat Strength

    3 sec pause at the bottom

  • 07.08.2025 (am or pm) Workout

    Clean

    A) EMOM 12-14:

    • 1 Squat Clean (Build Up)

    B) Clean Pull

    -3x1 @110-120%

    C) Lifting Metcon

    3x3min on/2min off:

    • 15 Cal BikeErg
    • 25 GHD
    • AMRAP: Squat Clean

    1st round: 50kg
    2nd: 60kg
    3rd: 70kg

    accessories

    A) 3-4 Rounds:

    B) 3-4 Rounds For Quality:

    • 20/20m KB Mixed Rack Front Carry
    • 20/20m Heavy KB Suitcase Carry
    • Free HS Hold (accumulate 45-60s)

  • 05.08.2025 Workout

    Snatch

    A) Build up to days heavy:

    B) 4x1min On/1min Off:

    1st round: 45kg
    2nd: 50kg
    3rd: 55kg
    4th: 60kg

    Back Squat

    • 5x2 *rest 3min between sets

    Metcon

    2-2-2-3min on/1:30 Off:

    • 4 Wall Walk
    • 15m DB farmers Lunge (2x35lbs)
    • AMRAP: BBJO

    Workout stops when 50 BBJO reps done, or last interval ends.

    Accessories

    A) 3-4x For Quality:

    • 8/8 Front Foot Elevated Drop Lunge (2x DB farmer)
    • 10-15 Slider Hamstring Curl

    B) 3-4x For Quality:

    • 10/10 DB Bent Over Row
    • 10-15 DB Seated Lateral Raise**

  • MamaWod Workout

    Emom28 = 4 rds
    1: 8-10 cal machine
    2: 12 sit up / mountain climber
    3: 12 wb
    4: 12 alt. V-up / shoulder taps
    5: 8-10 cal machine
    6: 8 burpee/ down up box jump over
    7: rest

  • 24.1.2024 Active Recovery Workout

    Active Recovery

  • Extra Credit 08-03-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS
    5-10 Barbell Rollouts
    5/5 Sciatic Nerve Floss
    10 Sumo Stance Good Mornings

  • Crosstraining - Tiistai Workout

    LÄMMITTELY
    2 Kierrosta,
    3:00 min ergometri (kevyt)
    3:00 min “AMRAP”
    5+5 Curtsykyykkyä
    5+5 Polvennostoa seisten, käsipaino/kahvakuula jalkaterän päällä
    2+2 Turkkilainen ylösnousu

    Valitse sopivat painot ja liikevariaatiot lämpöjen aikana.

    5 Kierrosta,

    4:00 min ergometri (kevyt)
    4:00 min “AMRAP”
    6+6 Curtsykyykkyä
    6+6 Polvennostoa seisten, käsipaino/kahvakuula jalkaterän päällä
    3+3 Turkkilainen ylösnousu

    Jatka AMRAPia joka kierros siitä mihin jäit.

    HUOMIOITA

    Harjoituksen tarkoitus on olla aerobinen, palauttavampi harjoitus. Tavoite on pysytellä liikkeellä koko työajan, saada hyvä hyvä hiki ja pienet lihaspaineet aikaan.

  • squat clean 3rm Strength

    find daily 3 rm

  • Gymnastics Workout

    -handstand walk
    -gymnastics holds (hollow, ring support hold, dip support hold)