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

  • Tall snatch Strength

    5 x 2 Tall snatch

  • Pre WOD Strength

    Muscle snatch
    3 x every 2 min
    3 reps

    -focus on pushing your legs straight trough out and having elbows lock as fast as possible

  • Bench press Strength

    Week 3 - 3 x every 4 min
    Set 1 75% x 5
    Set 2 85% x 3
    Set 3 95% x 1+

    Goal & Intensity
    -Build maximal pressing strength through progressive loading (75–95%).
    -Improve bar control and nervous system efficiency.
    -Increasing intensity across three sets.
    -The final set is heavy but not maximal.
    -RPE 7, challenging but controlled. at the end about 9
    -You should finish feeling strong, not drained.

    Coach’s Tip:
    Stay tight through your upper back and drive your feet into the floor.
    Stop the set if bar speed drops significantly.

  • 9.1.2026 Bench Press Strength

    Bench Press

    6-5-4-3-4-5-6

    Send Off 3:00

  • Danny Workout

    20 Minute AMRAP
    - 30 Box Jump (24")
    - 20 Push Press (115/75)
    - 30 Pull Up

  • Front squat Strength

    Build to 1 rm in 20 minutes

  • Backsquat Strength

    backsquat 5-3-1-1-1

  • Pari WOD Workout

    Row 500m
    unbroken sets of Ring dips/push ups until you reach 200 reps
    then
    Row 500m
    unbroken sets of sit ups until you reach 200 reps

    Time limit 40min

  • 2-position snatch Strength

    5 heavy sets of

    Full snatch

  • Winter War 2020 Karsintalaji 2. + 3. Workout

    YLEINEN SARJA

    LAJI 2

    Aikaa vastaan
    6 x 4min aikaikkunassa vuorotellen A/B osat:
    A:
    30/22 cal soutu
    6/5 Muscle up

    B:
    30/22 cal soutu
    12m käsilläkävely

    LAJI 3
    4min aikana maksimipaino tankokompleksiin:
    – Rinnalleveto
    – Etukyykky
    – Rinnalleveto riipusta

    —————

    SKAALATTU SARJA

    LAJI 2
    Aikaa vastaan
    6 x 4min aikaikkunassa vuorotellen A/B osat:

    A:
    30/22 cal soutu
    12 leuanveto

    B:
    30/22 cal soutu
    20 olkapääkosketus

    LAJI 3
    4min aikana maksimipaino tankokompleksiin:
    – Rinnalleveto
    – Etukyykky
    – Rinnalleveto riipusta