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

  • Overhead squat Strength

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

  • Partner JT Workout

    Partner workout:

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

  • BENCH 3 RM - retest Strength

    BENCH PRESS 3 RM

    compare to 7.6.

    In 30 minutes built up for load
    score is 3 of your best lifts

    Goal & Intensity:
    – Find today’s 3-rep max with proper form and control.
    – Measure strength progress since the last test.
    – Gradual build-up toward a true, heavy working set of 3.
    – Rest well and stay focused on technique throughout.
    – Use progressive sets (e.g., 5–4–3–3–3) to warm up smart.
    – Keep tension through your legs and grip the bar tightly.
    RPE: 9–10
    – Final set should be near your limit — no reps left in the tank.
    Area of training focus:
    This workout builds upper-body strength and pressing power. Regular testing allows you to track improvements and individualize future training.

  • 5x5 snatch grip behind neck push press Strength

    5x5 snatch grip behind neck push press

  • The big chipper 2 Workout

    800m Run / 1km row
    50 burpee box jump overs
    40 Power snatches 40/30kg
    20 push press 40/30kg
    10 Bar MU
    800m Run / 1km row

    TC 25 mins

  • Hang snatch + OHS Strength

    For 15 minutes

  • The Squat Awakens Strength

    Back Squat + box jump

    5 x every 3 min

    3 + 3
    70% + 30/24"

    Goal & Intensity:
    - Build strength and explosiveness as part of a 3-month back squat progression, focusing on the dept and quality of the squat.
    - Execution: Every 3 minutes, complete 3 back squats (70%) followed by 3 high box jumps.
    - Progress: Maintain good form and focus on explosive power during box jumps.
    - Tip: Control the descent in squats and land softly on the box to reduce impact.
    RPE: 7-8

  • Bench press Strength

    4 x 6 bench press

    • leave one rep in the tank
    • rest 3-4 min btw sets

  • Split jerk with stop Strength

    3 kertaa 55-65% C&J maksimista:

    2 split jerks, 2s pysäytys dipin pohjassa ja 2s stop jerkin kiinniotossa.

    rest 1-2 min.

  • 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.