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

  • Strength Conditioning Workout

    4 rounds:

    Max Reps Push-Up´s
    Max Reps T2B
    Rest 2min

  • Front rack carry, pull-ups, rowing and burpees Workout

    for time
    300m front rack kb carry (pick weight)
    - every 90sec 7 pull ups

    rest 3min

    for time
    row 2000/1700m
    - every 90sec 7 burpees

  • Find heavy set of 5, then 3 Strength

    Hae 40minuutin aikana raskas etukyykkyvitonen, sitten kolmonen.

  • Power snatch - 4x3 @ 65% Strength

    Power snatch - 4x3 @ 65%

  • Day 08.3 Workout

    3 rounds for time:

  • Split Jerk Strength

    Split Jerk

    In 20 min find your 3 RM
    REP 10

    score is top 3 lifts

    Goal & Intensity
    -Improve bar control and power in the snatch.
    -Build overhead strength and stability in the split jerk.
    -Light, technical work first. Then heavy, controlled lifting.
    Snatch: RPE 5, smooth and technical.
    Split jerk: RPE 8–9, heavy but stable.

    Coach’s Tip
    Keep the bar close and use your hips in the snatch.
    In the split jerk, stay balanced and lock out before recovering.

  • Front Squat 3x3 Strength

    STRENGTH

    Front Squat 3x3, rest as needed

    RPE 4 to 4+

  • Teams of 3 Workout

    5 x 7 Min AMRAP (with 1min REST between AMRAP's)

    A.
    4 Pull-ups
    8 Push-ups
    12 Air Squats
    SkiErg for Calories

    B.
    7 Burpees
    7 Sit Ups
    Row for Calories

    C.
    15 Wall Balls, 20/14 lbs
    Echo Bike for Calories

    D.
    8 DB Snatches, alternating 22,5/15 kg
    8 DB Goblet Squats, 22,5/15 kg
    BikeErg for Calories

    E.
    10 Ground to Overhead, 15/10 kg plate
    8 Walking lunges, 15/10 kg plate
    Burpee box overs

    Person 1 does all the movements, then swap to Cardio machine.
    Person 2 is at Cardio machine until relieved by P1.
    Person 3 Rests until P1 is finished doing all the movements.
    (P1 -> P2 -> P3 -> P1 -> P2 -> P3...)

    The teams score will be the total number of Calories and burpee over box completed within the 7-minute time.

  • HEAVY DAY Strength

    Squat Clean & Split Jerk

    7 x every 3 min

    Built up to a heavy double

    RPE 7-8

    Goal & Intensity
    -Develop full-body strength and coordination through progressive Olympic lifting.
    -Practice clean receiving position and stable split jerk mechanics.
    -7 working sets building toward a heavy but controlled double.
    -Each lift should feel strong and technically sharp.
    -RPE 7–8, heavy but not maximal.
    -You should feel like you could do one more good rep.

    Coach’s Tip:
    Prioritize clean footwork and balance in the split jerk.
    If technique breaks down, reduce the load before increasing again.

  • Basic Conditioning Workout

    In pairs YGIG:

    25min
    1000m Row
    Burpees (Slow pace during pair rows 1000m)

    +

    25min
    1000m Row
    TGU w/ KB (Alternating arms, focus on perfect form and don't go too heavy, during pair rows 1000m)

    HR LOW HR LOW
    Max 75% of your max HR