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

  • 12 min for Quality Workout

    10 Push ups
    10 Hollow rocks
    10 Pistols
    10 Superman rocks

  • 1 RM powerclean Strength

    in 15 min time,

    Find your 1 RM power clean

  • 5 x alkavalla 2 minuutilla 5 raaka tempaus Strength

    5 x alkavalla 2 minuutilla

    5 raaka tempaus, aloita todella maltilla ja hae vain tuntumaa pidempään sarjaan

  • "Morrison" Workout

    50-40-30-20-10
    WallBall 20/14
    Box Jumps 60/50
    KBS 24/16kg

    Scaled 1.
    40-30-20-10-5
    WallBall 20/14
    Box Jumps 60/50
    KBS 16/12kg

    Scaled 2.
    25-20-15-10-5
    WallBall 14/10
    Box step up 60/50
    KBS 12/8kg

  • ANNIE Workout

    50-40-30-20-10

    sit ups
    double unders

  • 30 Min EMOM Workout

    Alternate through.
    1. 1-5 Bar MU
    2. 30-50 DU's
    3. 15-20 Wall Balls
    4. bike 15/10
    5. Rest

  • Bench press Strength

    Bench press
    4 x 5

    *new set every 2.5 minutes

  • For quality Strength

    7 x every 3 min
    3 high hang power snatch

    Goal & Intensity
    -Practice technique and maximize controlled power in lifts.
    -Develop the ability to maintain proper positions and rhythm on each rep.
    -Short, intense sets focused on explosive yet controlled movement. Weights are moderate to maintain technical quality.
    💡 Coach’s Tip
    Focus on leg drive and initiating the bar smoothly; let the bar move naturally with your body alignment.
    RPE: 7 → challenging but fully manageable.
    Why: This session improves strength and technical skill in explosive lifts, develops motor control, and prepares you for heavier lifting days.

  • For Load Strength

    7 x every 3 min
    3 x High hang Squat Clean

    Goal & Intensity
    -The main workout goal is to develop explosive power and clean mechanics under heavy, high-hang positions.
    -The session should feel precise, powerful, and heavy, and not like a high-volume grind.
    -Every set of 3 should feel like a controlled and heavy effort without losing technical integrity.
    -RPE 8, Challenging but clean.
    -You should feel like there’s one more solid rep left in the tank after each set.
    💡Coach’s Tip
    Think about “pushing the floor away from you” before initiating the high-hang lift.
    What we’re aiming for
    Overall, this builds power, confidence under the bar, and clean technique even at demanding loads.

  • Clean & Jerk Workout

    25 min to build to a submax weight
    Power Clean+ 3 Split Jerks

    then

    EMOM 10
    1 Clean & Jerk @ weight from the complex