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

  • SNATCH PROG 2/8 Strength

    7 x every 3 min
    1 snatch high pull
    1 hang power snatch
    1 Over head squat

    Build an efficient pull and a stable overhead position
    Improve timing, balance, and confidence under the bar
    RPE 6–7: Moderate load with complete focus on movement quality
    Each movement should flow smoothly into the next
    Only add weight if your bar path and overhead position remain solid
    Build gradually across all 7 sets
    Prioritize crisp, technically sound reps over heavier loads

    💡 Coach note:

    This week starts connecting the pull to the receiving position. The lift isn't finished when the bar reaches overhea, it ends when you stand up with control.

    👉 "Fast pull. Stable overhead."

  • SUNDAY SWEAT Workout

    4min On/2min Off X4

    Alternating A&B:

    A:
    8x DDB Box Step Up
    6x Devils press
    20x DU / 30x SU

    B:
    15x Wall Ball
    12x V-Up
    9/6x Row (cal)

  • WOD 02/07/25 Workout

  • Bootycamp Workout

    5 x e2m:
    5+5 BB reversed lunge

    3 rounds of:
    8 deadlift
    8+8 band woodchop

    15 x 30s on / 15s off:
    1) row or ski
    2) dkb swing
    3) v-up alt.

  • WARM UP Workout

    EMOM x 8-12

    1) machine
    2) 5 snatch pull + 5 muscle snatch+ 5 power snatch
    3) machine
    4) 5 snatch grip press + 5 snatch grip push press + 5 snatch balance

  • 13.7.2026 Workout warmup Workout

    Warm-up

    EMOM 6 @ increasing pace
    1) Air/Echo bike
    2) Row
    3) SkiErg
    +
    0:30 Air/Echo @ moderate pace
    0:20 Air/Echo @ harder pace
    0:10 Air/Echo @ hardest pace

    0:30 Row @ moderate pace
    0:20 Row @ harder pace
    0:10 Row @ hardest pace

    0:30 SkiErg @ moderate pace
    0:20 SkiErg @ harder pace
    0:10 SkiErg @ hardest pace

  • 7.3.2025 Open Workout 25.2 Workout

    TBA...

  • Functional training 22.8 Workout

    EMOM 15
    1. 8-15 cal erg
    2. 12 DB snatch + rest of the time burpee over DB
    3. Rest

  • PTG TI 18.3. klo 11 Workout

    LÄMMITTELY
    10 min omaan tahtiin
    10x/puoli yhden jalan kyykky + lähentäjäveto
    10x ylivienti vk
    10x/jalka lantionnosto + polvenveto vk
    10x soutu ylhäältä

    Liikkuvuus/availut
    60s. liike
    - Elephant walk
    - Cat Cow
    - Lonkan sisäkierto istuen
    - Kylkimakuulla puoliympyrä

    VOIMA
    3 x 6-8 yhden käden tuettu kulmasoutu

    AMRAP 8min
    8 x kyykky boksille/penkille
    8 x istumaannousu vk
    8 x v-nostot istuen lp/kp
    4 + 4 vaaka + polvennosto

  • WOD Workout

    12' EMOM
    1: KB Complex Right
    2: KB Complex Left
    3: 10 burpee

    KB Complex:
    5 one arm swing + 4 one arm clean + 3 one arm press