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

  • 17.7.2026 Warmup Workout

    1-2 Rounds
    10/side Xiao Pengs
    0:30 hang from a bar w/ ribs locked down
    2 Scapular swimmers (prone position)

    Our classic snatch warm-up:
    B1. 3 Romanian deadlifts
    B2. 3 snatch high pulls
    B3. 3 muscle snatches
    B4. 3 tempo overhead squats (OHS), tempo 23X1
    B5. 3 snatch balances
    B6. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    B7. 3 snatch pull-unders
    B8. 3 hang (squat) snatches

    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • Conditioning Workout

    EMOM30
    1. 14/11 cal ergo
    2. 40s DKB farmers carry
    3. 14/11 cal ergo
    4. 8-10 burpee box jump over
    5. rest

    RPE 3.5-4

  • Saturday Grind Workout

    30' AMRAP w. partner

    60 cal airbike
    50 dbl DB hang power clean @ 22.5/15kg
    40 box jump over
    30 burpee
    20 dbl DB thruster
    10 syncro dbl DB STOH

  • 11.10.2026 For time Workout

    For Time

    20 Hang Power Snatch 20/15kg
    35 Wallball Shots 20/14p
    20 Overhead Squat 20/15kg
    35 Wallball Shots
    20 Hang Squat Snatch 20/15kg
    35 Wallball Shots

    TC 13

  • 26.1.2025 Bulgarian split squats & Open Workout Workout

    Bulgarian split squats with DB's

    5 x (5+5)

    Go every 2:30

    Open Workout 16.5

    21-18-15-12-9-6-3 reps for time of:

    Thrusters
    Bar facing Burpees

    TC 20

  • 1.12.2024 ei ohjattua tuntia Workout

    ...käy kävelemässä, uimassa, pyöräilemässä tms.. 😊

  • Viikko 21 Workout

    Toinen kierto käyntiin! Hommaa piisaa. Jos jotain tähän niin kuormaa tulee paljon ota tarpeen mukaan huoltavaa toimintaa mukaan harjoitteluun. Esimerkiksi nyt kun tehdään voimisteluvoimaa isompaa volyymia kiertäjäkalvosin jumpat yms suotava ottaa matkaan. Heitä myös ekstraksi osaan harjoituksia niitä.
    MUISTA MYÖS RIITTÄVÄ SYÖMINEN JA YRITÄ JÄRJESTÄÄ AIKAA PALAUTUMISELLE/LEVOLLE/KEHONHUOLLOLLE.

  • 22.11.2025 Warmup Workout

    3 Rounds of:
    4/side (each way) Xiao Pengs
    4-6/side Tall-kneeling KB halos
    :30 hang from a bar w/ ribs locked down
    +
    2 Rounds
    5 Scapular pull-ups
    1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    8 Tension swings (sponge/block between feet)

  • 11.10.2026 Deadlift Strength

    Deadlift

    3 x 1 @ 80% 2RM
    3 x 1 @ 85% 2RM
    2 x 1 @ 90% 2 RM

    Go every 2:30

  • WOD Workout

    21-15-9 reps for time
    KB deadlift
    sit up
    wall ball

    T.C.: 10'