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

  • Front squat 6x2 Strength

    Front squat 6x2

  • Clean complex Strength

    7 x every 3 min

    2 clean pull
    2 hang power cleans

    start sround 75%

    RPE 7

    Goal & Intensity
    -Build pulling strength and improve clean positions under slightly heavier load.
    -Develop speed and control in the receiving position.
    -Moderate-to-heavy complex work.
    -Each set should feel strong, controlled, and repeatable.
    RPE 7, You should complete every set without technical breakdown.

    Coach’s Tip

    Stay patient off the floor and keep the bar close.
    Move fast under the bar and secure your catch.

  • Etukyykky 3x5 Strength

    Etukyykky 3x5 toistoa

    samat painot, tauot 2 min.

  • For Load Strength

    Back squat

    5 x every 3 min
    6 reps, start around 70-75% of

    Goal & Intensity
    -The main goal is to build strength and control in one of the most transferable movements in training.
    -back squat develops the posterior chain and core stability, improving posture and joint resilience.
    -Load should feel heavy but stable (RPE 7–8).
    -Each set is practice in producing maximum force without losing form.

  • Bent over KB row Strength

    3 x 12 / side
    AHAFA

  • Front Squat 10-8-6-4-2 Strength

    Front Squat 10-8-6-4-2

  • Back Squat Strength

    6x5 AHAP

  • 12.11.2024 Deadlift 1 RM Strength

    Deadlift 1RM

    CAP 25

  • Deadlift 1 RM Strength

    Deadlift

    • find 1 RM of the day

  • Power Snatch Workout

    Every 1:30 x 10

    3 Power Snatches

    Max 70% of SN 1RM