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

  • G-SKILLS Workout

    Muscle Up Tech:
    *Static high hold (rings under chest)
    *Proggressions
    *Ring work
    *Max reps (Strict or Kip)

  • EMOM 12 Workout

    3 x Skin The Cat

  • Overhead squat Strength

    5x3 (pysäytä kyykky ala-asennossa 3s ajaksi)

  • Partner JT Workout

    Partner workout:

    • 50 wallballs
    • "J.T"
    • 50 wallballs

  • EMOM x 10 Strength

    EMOM x 10

    5x2 power clean
    5x1 power clean

  • Bent over barbell row 5x6 Strength

    five sets of six reps

  • 16.10.2025 Shoulder Press 5 RM Strength

    Shoulder Press 5 RM

    Build in 20 minutes maximum weight of 5 rep. Shoulder Press

  • Barbell cycling Strength

    10 x every 2 min
    4 power clean & Push jerk

    if you have a c&j result for 1 RM use about 65%
    same weight trough out the workout

    Goal & Intensity:

    -Improve rhythm and barbell control under moderate load. Use about 65% of your 1RM clean & jerk.
    -Smooth and steady barbell cycling, RPE 7. Maintain good mechanics every rep.
    -Use your breathing to support rhythm.
    Accessories
    -Strengthen core and posterior chain to support heavy lifting. Short rests keep the intensity up.
    -Core burn and strong posterior chain activation, RPE 6.
    -Move with control rather than rushing.
    Area of training and benefit: Barbell cycling builds efficiency and endurance with the bar, which transfers directly to faster, cleaner WOD performance. Accessories reinforce core and back strength, creating safer and stronger lifts over time.

  • Iisipiisi Workout

    Mene alas ja ylös, viimeinen liike tehdään vain kerran.

    500m run, kevyt vauhti
    20 power snatch 30/20
    30 push-ups

  • OPEN 14.3 Workout

    OPEN 14.3, 8 AMRAP:

    10 DL, 15 box jumps, 15 DL, 15 box jumps, 20 DL, 15 box jumps, 25 DL, 15 box jumps, 30 DL, 15 box jumps, 35 DL, 15 box jumps

    RX´d: 100/70.

    Boksille saa joko hypätä tai askeltaa ja boksilta saa hypätä tai askeltaa alas, kunhan molemmat jalat päätyvät boksille hallitusti.