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

  • Aerobic Conditioning Workout

    50min Total
    10min sets

    1.Row
    2.Burpees
    3.Wall Ball (max 5 unbroken)
    4.Ring Row (max 5 unbroken)
    5.V-Ups from hollow

    Keep HR between 60-75% of MAX

  • G-SKILLS Workout

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

  • Overhead squat Strength

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

  • Partner JT Workout

    Partner workout:

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

  • Strict Press Strength

    5x5
    5 sets of 5 reps

  • Long steady EMOM Workout

    Working for 30 Mins

    1. 10-15 C2B ( pull up, kip swing or jumping pull up)
    2. 15/10 CAL Bike
    3. 15 floor Press 2x22.5kg 2x15kg
    4. 10-15 Russian Swings 32/24kg
    5. 50 Double unders

    We are working a load of different movements. Focus on quality with your pull ups, perfect technique and reps that flow. The other movements are pretty simple, push but find a good pace.

    Scale double unders to practice time.

  • Push Jerk / Or Split Jerk Strength

    Jerk

    E90s
    3-3-3
    2-2-2
    1-1-1

  • 4x8 Barbell Bent over Row Strength

    4x8 Barbell Bent over Row

  • 20 Min to find 2rm Clean & Jerk Max Strength

    20 Mins to find C&J

    Dropping is allowed between reps but re grip and lift the next one straight after.

  • Strength maintenance session Strength

    Back Squat

    7 every 3 min
    10 reps
    7 reps
    5 reps
    4x3 reps

    Set of 10 should be around 60-70% of todays max weight
    Set of 7 should be around 70-75% of todays max weight
    Set of 5 should be around 80% of todays max weight
    First set of 3 should be around 80% of your 3RM
    Stay below 90% of your 3 RM for the last set of 3.

    Goal & Intensity
    -Maintain lifting mechanics and base strength without maximal loading.
    -Improve bar speed in the power clean and build controlled squat volume.
    -Power cleans should feel sharp and explosive, not heavy grinders.
    -Back squat volume decreases gradually while maintaining steady effort.
    -RPE 7, challenging but you should have 2–3 reps in reserve.
    -Technique must stay consistent throughout.
    Coach’s Tip:
    Keep every power clean fast and identical.
    Control the descent in squats and drive up with intent.