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

    5 - 5 - 5 - 5 - 5

    2 rep reserve every set

  • Snatch Workout

    3 pos Snatch

    Set 1 @ 65%
    Set 2 @ 70%
    Set 3 x 2 @ 75%

  • Back Squat Strength

    3-3-3-3-3

    2 rep reserve every set

  • Conditioning Workout

    EMOM 12

    1) 6-10 Wall Ball
    2) 6-12 Pull up
    3) 1-3 TGU (KB)

  • For time Workout

    3 rounds
    15 push press 43/61kg
    15 KBS 16/24kg
    15 burpee over bar

    Goal & Intensity
    -The main workout targets shoulder endurance and overall pressing capacity through three demanding upper-body movements.
    -Today's work out is fast-paced, shoulder-burning “grinder” that keeps your heart rate and output high throughout.
    -Keep your grip and lats engaged even on the way down — it builds strength faster and keeps your elbows healthy.
    RPE: 8 → both the strength and conditioning parts should feel heavy but manageable; steady output without collapse.
    Why: This session develops upper-body strength and stamina, teaching you to maintain power and form even under fatigue — key for efficient pressing and pulling performance.

  • 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.

  • Bulgarialainen jakokyykky 4 x 8+8, nouseva paino Strength

    Bulgarialainen jakokyykky 4 x 8+8, nouseva paino

    2 min tauot

  • DU practice Workout

    Practice double-unders for ten minutes