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

  • Push jerk Strength

    Push jerk 3x5

  • Row intervals Workout

    For time:

    In pairs
    Row 4000m
    YGIG

  • Snatch Strength

    Find your 2 RM Snatch in 15min with perfect technique
    regrip is ok!

  • 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

  • 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

  • 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.

  • 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.