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

  • EMOM 10 Workout

    1. 10 Clapping push-ups
    2. 10 Inverted rows

  • Snatch Workout

    Build up to technical set in

    1 Squat snatch
    2 Power Snatches
    3 Overhead Squats

  • Weightlifting Strength

    Snatch Balance 2x3 reps @60-65% and 2x3 reps @65-70% of 1rm
    rest 1-2min bwn

  • Snatch balance Strength

    Snatch balance
    - find heavy double in 10-15 minutes

  • 26.11.2025 Back Squat Strength

    Back Squat, 2 waves ( 2 rounds )

    4@70%
    3@75%
    1@80%

    Go every 3:00

  • Push press Strength

    Push press

    5x5

  • Takakyykky 3,3,1,1 Strength

    Takakyykky 3,3,1,1

    Harjoituksen tarkoituksena on saada nostettua kaikki toistot. Kyllä ihan oikeasti kaikki, joten jätä toistoihin varaa! Kyseessä on ns. arkipäiväinen maksimi ja silloin jäädään todennäköisesti 10-15% kaikkien aikojen maksimista. Malta mielesi. Tämä kannattaa pitää mielessä myös tulevina päivinä testiviikoilla.

  • 26.10.2025 Reverse Lunges + Back Squats Workout

    Reverse Lunges + Back Squats

    6 x ( 4 Lunges Alternating + 3 Back Squat ). Start ~50% BS & Building.

    Go Every 3:00

  • Strictly business Workout

    AMRAP 10:
    5 alternating single-DB lunges (15/22.5 kg)
    3 lateral burpees over the DB
    3 strict pull ups
    – Hold the dumbbell any way.

    Goal & Intensity
    Build upper-body pulling strength and control, while learning to maintain proper mechanics under fatigue.
    The focus is on muscular endurance and precision without relying on momentum.
    -Controlled, technical strength work, always quality over quantity.
    In the AMRAP, aim for steady pacing with consistent movement and breathing.
    -Initiate each pull from the shoulder blades, not the arms. This engages the right muscles and protects your elbows and biceps.
    RPE: 7 → challenging effort, but technique remains solid throughout.
    Why: This session develops upper-body strength, core stability, and body awareness, key for safe and efficient progress in pull-ups. The AMRAP adds aerobic demand and stamina, teaching you to maintain control and rhythm even when tired.

  • Pre WOD Strength

    halting clean deadlift
    3 x every 1:30 min
    3 reps
    - This is supposed to be a primer, so choose semi light weigh ( about 40-55%)
    - Perform a clean deadlift up to the designated height ( upper-thigh)
    - keep the shoulder joint in front of the bar, and the weight balanced evenly over the whole foot.
    - If you’re not having to fight to keep the bar from swinging forward away from your legs, your shoulder joint is not in front of the bar.
    - Hold this position for 2-3 seconds before returning the bar to the floor—you’ll never stand completely at the top.