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

  • 12.5.2026 Deload week - Front Squat Strength

    5x5@light-moderate weight

    Go every 3:00

  • 07-31-2012 Workout

    10-9-8-7-6-5-4-3-2-1

    Med Ball Clean & Jerks - 25#

  • Sunnuntai 7.8. Workout

    Juoksuintervallit
    3x 1200m
    -5s/400m cooper pace
    3 min rest

    3x1200-->Cooper 2800 tai yli
    3x1000-->Cooper 2800->2400
    3x800m-->Cooper 2400m tai alle

  • 6-29-17 Workout

    MainSite
    White
    5 rounds for time of:
    15-ft. rope climbs, 3 ascents
    10 toes-to-bars
    21 overhead walking lunge steps, 45-lb. plate
    Run 400 meters

    SWOD
    PUSH PRESS 3 X 3 (WITH THE SAME WEIGHT)

    WOD
    15 MIN AMRAP
    200 M RUN
    15 KBS 55/35
    20 SIT UPS

  • Gymnastics + strength Strength

    120 min
    WU 15 min
    1.GS
    A. MU 30 min
    - Skill drills
    - MU 6 x 1

    B. TTB, CTB & HSPU practice for 15 min
    *
    2.WL*
    A. Snatch + hang snatch 1 + 2
    - 25 25 30 35 kg
    - Find a heavy weight in 5 min window
    - 40 (42.5) 42.5

    B. Cluster
    - 25 25 30 30 35 35 40 40 45 45 kg

  • 6-14-17 Workout

    In front of a clock set for 12 minutes:
    1 minute of double-unders
    1 minute of 50-lb. dumbbell snatches
    2 minutes of double-unders
    2 minutes of 50-lb. dumbbell snatches
    3 minutes of double-unders
    3 minutes of 50-lb. dumbbell snatches

    Post reps for each set to comments.

  • TTP Strength 26.9.2016 S1 / week 6 Strength

    Aamu: 45 min

    WU for 10 min
    1.Weightlifting
    A. Suggested snatch W/U
    A. Power snatch + snatch – 15 x (1+1) @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
    3x35 3x37.5 3x40 6x42.5

    B. Clean and jerk – build to a heavy set of 1 clean and 2 jerks (1+2) for the day
    25 35 45 52.5 57.5 57.5

    2.Strength
    Perform A, B and C together, rotating through for 2 waves (1 set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN a second set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3)

    A. Back squat, tempo free
    A1. 2 x 4 @ 82.5-87.5%, rest 2 minutes before B1
    A2. 2 x 3 @ 87.5-92.5%, rest 2 minutes before B2
    A3. 2 x 2 @ 92.5-97.5%, rest 2 minutes before B3

    B. Strict (weighted) chest to bar pull up (as heavy as form allows (AHAFA) – aim to beat week 2 results, tempo free)
    B1. 2 x 4, rest 1 minute before C1 / 7.5 10 kg
    B2. 2 x 3, rest 1 minute before C2 / 10 12.5 kg
    B3. 2 x 2, rest 1 minute before C3 / 12.5 12.5 kg

    C. Strict (deficit) HSPU
    C1. 2 x 4, rest 2 minutes before A2 / abmat + 10 kg plate, + 5 kg plate
    C2. 2 x 3, rest 2 minutes before A3 / abmat + 5 kg plate, + tk
    C3. 2 x 2, rest 2 minutes before A1 / abmat + tk, abmat

    3.Cool down
    A. 5 minute assault bike or row, HR (Heart Rate) < 140
    B. Thoracic Flow

  • 10.5.2026 Emom16 Workout

    1: 8 DB over burpees
    2: 12 deadlifts with DB's
    3: 0:30 deadhang
    4: 20 abmat sit-ups

  • 5/8/2014 Workout

    Clean & Jerk @ 295

  • Chest2bar, C&J, Push-up Workout

    15-12-9-6-3
    Chest to bar pull-up
    Clean & Jerk 60kg
    Push-up