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

  • 18072014 Workout

    1) 15 minutes to establish a 1RM Snatch.

    2) 15 minutes to establish a 1RM Clean & Jerk.

    Strength

    15 minutes to establish a 3RM Front Squat.

    Conditioning

    3 rounds for time of:

    Run 400m
    9 Bar Muscle-Ups
    15 DB Thrusters 60/40#

  • 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#

  • 15.4.2019 Kevyt viikko Workout

    PNL = Painonnostajan lenkki 25-30 min .
    Kävelyä 5 min.,
    Hidasta juoksua 5 min + reipasta juoksua 200m.,
    Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
    Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
    Kävely 200m + kova spurtti 30 m.,
    Hidasta juoksua 5 min.,
    Kävelyä 5 min

    • venyttelyt 30 min

  • Gymnastics + strength Workout

    120 min
    WU for 15 min
    1.GS
    A. MU 70 min
    - Skill drills
    - MU 12 x 1 + 4 x 2
    - Total of 20 MU

    2.Strength
    A. 3 sets:
    - Heel elevated Goblet squats 3 x 10 - 16 20 24 kg
    - Hip thrust 3 x 10 (2s hold at top) - 60 65 65 kg
    - Rest 60 s. between movements-

    3.Accessory
    A. 4 sets:
    8+8 KB Haloes
    10 Yoga push ups
    300 m Ski

  • 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

  • 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

  • Superkids 7-9v taito Workout

    Rinnalleveto kyykkyyn

    Rive sylistä kyykkyyn - tiukka vastaanotto
    Rive maasta kyykkyyn - tiukka vastaanotto

    Käytä kevyitä tankoja.

  • Weightlifting strength Strength

    • 3-3-3-3-3 of:
    BB Hang Power Clean (0:03 eccentric in Hang)
    Scaldati progressivamente e poi in 3 sets sali sino a una tripla pesante ma ben gestibile con cui senti
    di avere un altra rep di margine. Poi con il 95% di quel carico fai altri 2 sets.
    Dal BB sulle anche fai 0:03 di eccentrica sino alla Hang un dito sopra ginocchio poi esplosivamente
    giri al petto il BB. Fai così ad ogni rep

  • Front squat (barbell club) Strength

    4x3 @ 85-90%