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

  • Snatch Complex Strength

    For Load
    7 x every 3 min

    1 Snatch DL
    +
    1 Low hang snatch
    +
    2 over head squat
    -Start with weight you built up in the primer

    Goal & Intensity
    -Build mobility and stabilizer strength in the overhead squat and gain confidence in bar path.
    -Controlled, technique-focused reps, not maximal loading.
    -Imagine pressing the bar toward the ceiling during every squat – it keeps your upper body tight.
    RPE: 6–7 → technical loading that allows focus on positional control.
    Why: This complex develops explosiveness, strength, and mobility – building the confidence needed for heavier snatches and safe lifting technique.

  • Gymnastics Workout

    EMOM 24 min
    1) HSPU / hs walk
    2) pistols
    3) burpee
    4) rest
    - od rounds (1,3,5) hspu
    - even rounds (2,4,6) walk
    -Athlete chooses proper amount of reps to better their skills

  • Narrow grip bench press Strength

    5 x 3 narrow grip bench press

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

  • OHS Strength

    3x 6-8 @ 65-70%

  • 27.8.2025 Back Squat Strength

    Back Squat

    2 x 10 @ 50-55%
    2 x 8 @ 60 - 65%
    Approaching in 8 minutes to 85%
    3 x 1@85%

    Send Off 3:00

  • Over Head Squat test & volume Workout

    With 14 minute clock

    Built up to a heavy 3 reps
    Over Head Squat

    Rest 3 min then

    AMRAP 6 min

    20 DU's
    6 OHS
    use 55% of 3 reps
    __

    Score is 3 rm and total reps

    Goal & Intensity:
    -Build strength and control overhead while improving full-body mobility.
    -Learn to find a stable position with a heavy barbell.
    -First part is steady and technical, second part is fast and breathy.
    -With lighter weight, your OHS should feel smooth and controlled.
    RPE: 8
    Training Area: Overhead stability and core strength + lower body power combined with endurance – important because a strong and stable overhead position transfers directly to many lifts and gymnastics movements.

  • The Hateful Eight Workout

    8 Rounds, for Time

    8 Push-Ups
    8 GHD Sit-Ups/sit up
    8 Air Squats
    8 Pull-Ups
    8 Deadlifts 40/30kg
    8 Hang Power Cleans 40/30kg
    8 Shoulder-to-Overheads 40/30kg
    8 SDHP40/30kg/calorie Row

  • Ristiin rastiin Workout

    3 kierrosta laadukkaasti:

    5 banded C2B 1s hold at top / banded pull-up with 1s hold on top

    10+10 single hand DB floor presses
    10+10 single hand DB seated shoulder presses
    10 hollowrocks
    15 archrocks

  • Tuskien taival Workout

    30 EMOM:

    1. 7 box over burpee
    2. 50 DU´s/75SU
    3. 8 DB box step ups 22,5/15
    4. 15 hang power cleans 40/30
    5. rest

    Valitkaa itsellenne ryhmä, jossa suoritatte harjoituksen aloittaen eri kohdista.

  • Push jerk Strength

    Push jerk 3x5