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

    Built up to fun 5
    6 x every 3 min
    RPE 7

    Build posterior chain strength and reinforce solid pulling mechanics
    RPE 7: Choose a weight that leaves about 3 reps in reserve
    Take the slack out of the bar before every pull
    Keep the bar close and drive through the floor
    Increase the load gradually
    Stop when you reach a technically solid set of 5

    💡 Coach note:

    Today's goal is to leave the gym stronger, not exhausted. Build quality that you can progress next week.

  • Day 01.3 Workout

    3 rounds for cooldown:

  • Weigthed Pull Up´s Strength

    5x3 @AHAP

  • Day 02.2 Strength

    3x5 Push Press

  • Day 05.2 Workout

    20min AMRAP:

  • Strict press Strength

    Shoulder press

    4x4

  • Huojuva askel Workout

    4 kierrosta aikaa vastaa

    200m juoksua
    30+30m single arm farmer carry 32/24
    15 abmat sit-ups

  • 10RM bench press Strength

    Find your bench press 10rm of the day

  • FOR LOAD Strength

    Snatch Complex
    6 x every 3 min

    Power Snatch
    Snatch Balance
    Hang power snatch

    Goal & Intensity
    -Develop overhead stability and explosive power in the snatch, while preparing the body to safely receive heavy loads.
    -Technique- and strength-focused EMOM and complex (RPE 7–8), performed controlled and unhurried.
    -Focus on deep breathing and core engagement before each lift — it creates a stable midline and better bar support.
    RPE: 7–8 → challenging but controlled; you can maintain clean technique throughout the complex.
    Why: This workout builds explosive strength, precise lifting technique, and barbell control, essential for both competition lifts and high-intensity metcons.

  • 6 x alkavalla 30s 1-6 leuanveto Workout

    6 x alkavalla 30s
    1-6 leuanveto

    Valitse HELPPO toistomäärä