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

  • Back squat Strength

    4x3 back squat 80-85%

  • Return of the Triangle Workout

    40 Min EMOM
    1. 15/12 Cal Row
    2. 15 Wall Balls
    3. 15/12 Cal bike
    4. Rest

    Week 1 of this! Work should be done 30-40 secs. Please reset machines and don't keep the next group waiting! Scale if needed as we will increase volume weekly.

    Post total reps

  • EMOM x 10 Workout

    EMOM x 10

    1) 5-10 strict pull up
    2) 5-10 push up

  • EMOM x 10 Strength

    EMOM x 10

    5x2 power clean
    5x1 power clean

  • 4x2 Power clean Strength

    4x2 power clean 80%

  • Winter War 2017 Qualifier 3 Workout

    AIKAA VASTAAN (25MIN AIKARAJA)

    10 Tempaus kyykyn kautta 50kg/35kg
    2 kierrosta
    5 Rinta tankoon leuanveto
    5 Käsinseisontapunnerrus
    10 Yhden jalan kyykky (vuorotellen)

    8 Tempaus kyykyn kautta 60kg/40kg
    2 kierrosta
    5 Rinta tankoon leuanveto
    5 Käsinseisontapunnerrus
    10 Yhden jalan kyykky (vuorotellen)

    6 Tempaus kyykyn kautta 70kg/45kg
    2 kierrosta
    5 Rinta tankoon leuanveto
    5 Käsinseisontapunnerrus
    10 Yhden jalan kyykky (vuorotellen)

    4 Tempaus kyykyn kautta 80kg/50kg
    2 kierrosta
    5 Rinta tankoon leuanveto
    5 Käsinseisontapunnerrus
    10 Yhden jalan kyykky (vuorotellen)

    2 Tempaus kyykyn kautta 90kg/55kg
    2 kierrosta
    5 Rinta tankoon leuanveto
    5 Käsinseisontapunnerrus
    10 Yhden jalan kyykky (vuorotellen)

    https://vimeo.com/195422343

  • Skills (Handstand / HS Walk) 4. Workout

    Skill Practice:
    -Kick Up 2 HS against wall
    -Balance w/ a pair
    -Arch to hollow facing wall
    -One leg on box and weight shifting
    -Shoulder tapping
    -Walk against wall
    -Free Walk
    -Headstand - HS Walk - Headstand

  • Back Squat Strength

    2x8 @50-60%
    3x6 @65-75%

  • FOR LOAD Strength

    EMOM 10 min
    3 Power cleans

    Goal & Intensity
    -Build strength and power in the power clean with repeatable, high-quality lifts.
    -The EMOM format reinforces consistency and technical control under moderate fatigue.
    -The load should feel heavy but sustainable, allowing all sets to stay crisp and explosive.
    -Each set of three reps is intentional, not rushed.
    Main WOD RPE: 7–8/10 during the EMOM; challenging but controlled through all 10 minutes.
    The post-WOD work sits at RPE 5–6 and supports recovery.
    💡 Coach’s Tip
    If bar speed slows or positions break down, hold the load steady or reduce it, this session rewards precision, not ego.
    Why this workout: EMOM power cleans develop force production, timing, and confidence with heavier loads without the cost of maximal attempts. The post-WOD accessory work strengthens the upper back and shoulder stabilizers, supporting healthier and more efficient lifting long term.

  • Snatch Strength

    Hang snatch

    2 - 2 - 2 - 2 - 2