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

  • shoulder press Strength

    shoulder press 3x3

  • Sikakyykky Workout

    back squat, start with empty bar and add 2,5-5kg after every set

    20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

  • Clean & Jerk Workout

    Technique, drills and progressions

    then

    8 Rounds
    Every 1:30
    2 x Clean + Front squat + Split jerk

    @ 50% TM

  • Conditioning Workout

    EMOM 12
    1) 10 KB Front squat 24/16kg
    2) 10 Hand release push up
    3) 16 Leg lift over KB

  • Power snatch Strength

    EMOM x 12

    power snatch
    6x2
    6x1

    2s pause knee level

  • Cindy Workout

    20min amrap:
    5 x leuka
    10 x punnerrus
    15 x kyykky

    Protokolla: Master Of Bells, treeni numero kolme päivälle 28.5

    Cindy uusinta vuodelta 2015.

  • Deadlift Strength

    5 - 5 - 5 - 5 - 5

    2 rep reserve every set

  • 22.10.2025 Deadlift Strength

    Deadlift

    5x5 @ 70–80%
    +
    AMRAP @60% ( TnG )

    Go every 2:30

  • 22.10.2025 Shoulder Press Strength

    Shoulder Press

    5 x 1 @ 90-95%
    +
    AMRAP @ 85%

    Go Every 2:30

  • Strength Strength

    Step Back lunges
    For Load
    5 x every 4 min
    4 L + 4 R

    Goal & Intensity
    -Build single-leg strength and balance to support squats and overall athleticism.
    -Could be heavier than SEP 08, 2025
    -Focus on control, not just weight.
    -Longer sets that quickly fatigue the legs while demanding strong midline tension.
    -Every step should feel heavy but controlled.
    -Imagine standing on a moving train – if your core isn’t tight, the whole movement wobbles.
    RPE: 7–8 – heavy but manageable load with good mechanics.
    Why: This session strengthens imbalances, improves balance, and directly supports heavier squats and lifts. Single-leg work prevents injuries and develops well-rounded strength.
    -In post wod cooldown we're doing accessories to help balance movement and support lower back health.