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

  • (HATCH) Front squat, week 4 / day 2: 1x5@60%, 1x5@65%, 2x1x5@70% Strength

    • 1x5@60%
    • 1x5@65%
    • 1x5@70%
    • 1x5@70%

  • Back Squat 4. Workout

    5 x 40%
    5 x 50%
    5 x 60%

    (Deload Squats / Focus on perfect form every rep)

  • Weighted Chin-Up Workout

    5 - 5 - 5 - 5 - 5

    Leave 1 rep in the tank in each set

  • EMOM x5 Strength

    EMOM x5

    3 snatch balance

  • "Macho man" Workout

    Alkavalla minuutilla niin pitkään kun jaksat
    (Jotta perjantai tuntuisi pitkältä, valitse kevyehkö paino. Aikaraja 20min)

    3 Raaka rinnalleveto
    3 Etukyykky
    3 Työntö

    Paino: miehet maksimissaan 89 kg, naiset 61 kg

  • Skills (Ring Muscle Up + Bar Mu)5. Workout

    The Bar Muscle Up

    Activation:
    -Lats

    Practice:
    -Pulling to Hip
    -Straight Arm Jump
    -Jumping Bar MU
    -Kipping Bar Mu w/rubberband
    -Kipping Bar Mu

  • Sumo Deadlift High Pull Strength

    4 x 8

    AHAFA

  • No Clean, No Gain Strength

    5 x every 3 min
    built up to challenging weight

    Squat Clean & Split Jerk

    Goal & Intensity:
    - Build up to a challenging weight while focusing on clean and strong technique.
    - Execution: Perform one lift every 3 minutes, gradually increasing weight each round.
    - Progress: Prioritize technique before adding more weight. Take enough rest between lifts.
    - Tip: Keep your lifts sharp and explosive – fast pull and solid overhead lockout.
    RPE: 7-8

  • Row 5x 1min Workout

    All out every set.

    Score total metres.

    2 min rest between sets.

  • Shoulder Press 5. Strength

    5 x 65%
    5 x 75%
    5+ x 85%

    Add +2,5kg to previous cycle

    Post 5+ score in comments