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 7RM Strength

    Back Squat 7RM

  • Chad Wilkinson Workout

    Sankaritreeni ”Chad Wilkinson”

    1000 askellusta 50 cm boxille 15/20 kg lisäpainolla.

    Ota oma reppu mukaan lisäpainoa varten.

    Ei aikarajaa

  • 12 Min EMOM Workout

    Alternate
    1. 10 push press
    2. 10 front rack barbell lunges

    60/40kg

  • Clean 1RM Strength

    Build up to a 1RM squat clean max for the day

  • Day 12.2 Strength

    2x8 Deadlift (moderate weight, touch and go)

  • Day 12.3 Strength

    3x10 Dumbell Side Lateral raise (moderate weight)

    • Activate your Upper Back more than Shoulders

  • Deload Squats Workout

    4 x Every 2 min

    3 Front Squat
    5 Back Squats

    @ 50-60 % of 1 RM

  • Snatch High-Pull Workout

    4 x 4

    @ 90-100% of 1 RM Snatch

  • 10.10.2025 Bench Press Strength

    Bench Press

    1-2-3-4-4-3-2-1, build in heavy "Set By Set"

    Go every 2:30

  • FOR TIME Workout

    3 rounds for time:
    25 Power snatch (25/35 kg)
    50 double-unders
    15 Push ups

    Goal & Intensity
    -Build rhythm and control while keeping the pace steady — this one develops coordination and muscular endurance without needing heavy loads.
    -Light barbell, high heart rate, and lots of reps.
    -Aim to stay smooth and relaxed from start to finish.
    -Find your rhythm in both the snatch and jump rope — too much tension burns your grip and energy fast.
    RPE: 7–8 → breathing hard, but you’re still in control of your pace and movement.
    Why: This workout improves your body’s ability to use oxygen and recover faster. Staying efficient under fatigue teaches your system to handle intensity better — a key factor in long-term performance gains. Think of it as engine tuning for your fitness.