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

  • Metcon Workout

    3 Rounds for time
    21 Push-ups
    15 Sit-ups
    9 Pull-ups

    *30 DU/45 SU after every round

    Timecap 8 min

  • Power snatch Strength

    Power snatch wave E90s

    3-2-1
    3-2-1
    3-2-1

  • "Cindy" Workout

    20min AMRAP

    5 pull-ups
    10 push-ups
    15 squats

  • 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.

  • Vauhtipunnerrus 6,6,6 Strength

    Vauhtipunnerrus 6,6,6

    Nousevat painot, 2 min tauot

  • Tukitorso Workout

    3 kierrosta:

    10 goodmornings with bar + 10 sidebends with bar on neck

    Lisää painoa jos tarvitsee, lepää tarpeen mukaan.

  • (Snatch Pull + Power Snatch + Snatch) x 5 Strength

    (Snatch Pull + Power Snatch + Snatch) x 5

  • Pause back squat Strength

    3 x 2 Pause back squat

    • leave one rep in the tank
    • rest 3 minutes between sets

  • Chip them away! Workout

    FOR TIME

    60 / 48 Cal Row
    35 Wall Balls 9/6kg
    35 V ups
    15 DBL DB devils press
    @ as heavy as form allows

  • Conditioning Workout

    5 x
    Every 2:00

    12 Wall ball (9 / 6kg)
    12 Goblet alt box step up (24 / 16kg, 60 /50cm)