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

    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.

  • Tempausveto + tempaus + 2 x valakyykky Strength

    3 x Snatch pull + snatch + 2 x overhead squat, 80 % of snatch RM

  • 4x4 push press Strength

    4 kertaa Push press, 60-85% push press maksimista, tai melko haastava 4 toiston sarja.

    4 - 4 - 4 - 4

    Lepää 1-2 min.

  • Snatch work Strength

    3 kertaa:

    1 Snatch pull + 1 power snatch + 1 snatch, 60-75% snatch max.

  • Clean work 3.0 Strength

    3 kertaa, 60-75% C&J max:

    1 clean pull + 1 clean + 1 jerk

    Lepää 1-2 min.

  • Melekonen tankoralli Workout

    12 AMRAP:

    5 power cleans
    10 STOH
    15 pull-ups.

    RX´d 60/40

  • Nopee nousu Workout

    15 EMOM:

    Alkavalla minuutilla 1 C&J, Paino on kasvava:

    M: 50-55-60-65-70-75-80-85-90-95-100-105-110-115-120

    W: 35-37,5-40-42,5-45-47,5-50-52,5-55-57,5-60-62,5-65-67,5-70