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 Strength

    8 x E2MOM

    Hang snatch+snatch

  • Front squat Strength

    5 x 3 Front Squat

    -leave one rep in the tank
    -rest 3 minutes between sets

  • Big Saturday Workout

    For Time;
    21-15-9
    burpee box jump
    Snatch 30/20kg
    Rest 5 Mins
    12-9-6
    Chest 2 Bar
    DB step over 2x22.5/15kg
    Rest 5 Mins
    9-6-3
    Bar MU
    Devils press

    Time Cap 35 Mins

  • 3 kierrosta: Soutua ja penkkipunnerrusta Workout

    3 kierrosta aikaa vastaan:

    • 500m soutu
    • 30 penkkipunnerrus (50%-kehonpainosta)

    Time cap 15min (edit:2019)
    Laita käyttämäsi paino kommenttiin.

  • Front Squat Strength

    5 - 5 - 5 - 5 - 5

    3 rep reserve every set

  • Deload Cindy Workout

    EMOM 20
    RX
    3 Pull up
    6 Push up
    12 Air squat

    Scaled
    4 Ring row
    6 Incline push up
    10 Air squat

  • EMOM 12 Workout

    2 x SP-PP-PJ-SJ

    @ 50% of SP

  • 18.10.2025 Deadlift 5RM Strength

    Deadlift 5RM

    Build in 35 minutes maximum weight of 5 rep. Deadlift

    Example approach sets :
    10 @ barbell
    10 @ 30%
    10 @ 40%
    6 @ 50%
    5 @ 60%
    5 @ 65%
    5 @ 70%

    And continue To Max.

    Rest 2:00 - 3:00 Between Sets.

  • OHS 5x3 Strength

    OHS 5x3

  • For load Strength

    Deadlift
    4 - 4 - 4 - 4 - 4
    -compare to 28.8.

    Goal & Intensity
    -Build raw strength and midline control with heavy sets of four. Focus on clean lifts — no rush, just quality.
    -A heavy but controlled pulling session to develop strength and strong connection to the floor.
    -NO ALL OUT MAX EFFORT
    -Weight is brought down after every rep, no dropping!
    Tip: Create tension before the bar leaves the ground — “tighten up, then pull.”
    RPE: 8–9 → heavy, but all reps should remain technically solid. The last set should feel challenging.
    Why: This workout develops posterior-chain strength and spinal control, key for performance and injury prevention across all movements. The accessory work targets hamstring stability and single-leg balance, essential for resilient and powerful movement.