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

  • DB presses and glute bridges Workout

    3-4 rounds, tempo 3101

    10-15 single arm dumbbell press
    rest 60sec
    10-15 single leg glute bridge
    rest 60sec

    • do more sets, reps or use more weight than last week

  • Day 08.2 Strength

    • 4x 2 Press + 5 Push Press @ 80% of max set from last week

    • 1x 2 Press + Max reps Push Press @ 80% of max set from last week

    Write down the number of max reps push press of your last set to the comments.

  • Weighted Chin ups Strength

    4x 2@ above 85%

  • For Load Strength

    5 x every 4 min
    8 front squats

    Goal & Intensity
    -Build leg strength and control with front squats, focusing on posture and core stability.
    -The goal is heavy, quality work, but not maxing out, but staying strong and precise each round.
    - Pure strength work that rewards depth and stability.
    -Brace your core, and drive your elbows high — that’s what keeps the bar steady and your position powerful.
    RPE: 8 → heavy but under control; last two reps should feel challenging.
    Why: Front squats improve leg strength, trunk stability, and upright posture — directly boosting performance in all lifts and athletic movement.

  • Clean Pull Strength

    5x2 @ increasing weight

    Warm up, then start your work sets @ 70% of clean 1RM

  • Back squat 4x2 Strength

    Back squat 4x2x90%

  • Hupiukot heiluu Workout

    5 kertaa:

    20 DBL DB/KB lunges
    15 T2B
    10 C2B / pull-up / banded pull-up / australian pull-up.

    Rest 90s. RX´d: 22,5/24 ja 15/16

  • 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.