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

  • DEADLIFT Strength

    Deadlift

    5-4-4-3-3

    E3MOM / 2-3 RIR

  • GYMNASTICS HOLDS Workout

    Gymnastics holds

    4rounds:
    20s On / 40s off
    1) chin over bar
    2) ring support
    3) hs hold
    4) hollow hold

  • Deadlift Strength

    Deadlift
    2x8 @60%+
    2x6 @70%+

  • PARTNER WOD Workout

    For 40 min

    1000m run together
    then split anyhow
    50 air squats
    30 toes to bar
    10 wall walks
    RPE 8

    Long partner workout combining aerobic work and gymnastics
    Build sustainable work capacity while managing core and shoulder fatigue
    RPE 8: A steady, challenging effort from start to finish
    Coach tip
    Run together at a controlled pace
    Communicate often and switch before fatigue slows you down
    Strategy
    -Run:
    Stay together
    Finish ready to work, not exhausted
    -Air Squats:
    Short, quick sets work well
    Keep moving continuously
    -Toes-to-Bar:
    Break early into manageable sets
    Avoid going to failure
    -Wall Walks:
    Small sets keep quality high
    Focus on smooth, controlled movement

    💡 Coach note:

    The best partner teams don't do the biggest sets—they make the smartest switches.

    👉 "Share the work. Keep the pace."

  • Thruster complex Workout

    E2M x 6

    1 squat clean thruster + 1 front squat + 1 split jerk

    Start at 50-55% of 1rm c&j and up to heavy but technical.

    Pääpointit - Nosta kuormaa asteittain kohti päivän raskainta, mutta teknisesti onnistunutta suoritusta. - Tee jokainen toisto samalla laadulla – tangon nopeus ja hyvä tekniikka ovat tärkeämpiä kuin painot.

  • HANG POWER SNATCH Strength

    EMOM x 12
    4x3 hang power snatch
    4x2 hang power snatch
    4x1 hang power snatch

  • 4x 2min ON/2min OFF Workout

    4x
    2min ON/2min OFF

    20/15 Calories
    +
    Max reps of
    (Round 1: DB Snatches 22,5/15kg)
    (Round 2: Toes-to-bar)
    (Round 3: Box Jump Overs)
    (Round 4: Wall Balls)

  • 21-15-9 Workout

    21-15-9 reps of
    Thusters 42,5/30kg
    Toes-to-bar

  • BBF 260326 Workout

    Teams of three

    3x
    9min ON/2min OFF

    A) Row for Cals
    🔽
    3x Shuttle Runs
    12 Wall Balls
    3x Shuttle Runs
    🔽
    Rest

    B) Bike for Cals
    🔽
    3x Shuttle Runs
    12 Burpee over line
    3x Shuttle Runs
    🔽
    Rest

    C) Ski for Cals
    🔽
    3x Shuttle Runs
    12 DB Snatches
    3x Shuttle Runs
    🔽
    Rest

  • Tempo back squat Strength

    E4M x 4
    5 tempo back squat V.2 (3-1-X-1)
    Pääpointit: - Keskity koko ajan kontrolloituun 3s laskuun ja vahvaan asentoon pohjassa. - Ala-asennossa pidetään 1 sekunnin pysäytys jännitys säilyttäen. - Ylös tullaan räjähtävästi, mutta tekniikka säilyttäen. - Painot valitaan huomioiden toistoreservi.