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

  • Pre Wod Workout

    3 x every 2 min
    3 pressing snatch balance
    about 30% of 1 RM snatch

    Goal & Intensity:
    -Practice receiving the snatch and moving through the right positions so the lift feels smoother and more confident.
    -Light but technical (RPE 5–6). Focus on precision and quality over load.
    - Imagine the bar is heavier than it is – this keeps you braced and disciplined.
    -Technique comes first – the snatch is complex, and this builds confidence and consistency in the catch. It sets the base for lifting heavier safely later on.

  • Clean Strength

    E3MOM
    5 x 3 clean
    - No touch and go

  • Metcon Workout

    For time:
    30-20-10
    Db deadlift 45/25lbs
    Db walking lunge
    Db shoulder to overhead

  • Hold EMOM Workout

    12 Min EMOM
    1. 30 Secs chin above bar hold (Pull up grip)
    2. 30 secs handstand hold
    3. 30 secs hollow hold

  • Back Squat Strength

    Back Squat
    - 5 x 3, V1-2, 3-4"
    - 3 Sec Down

  • Kippis Workout

    5 kierrosta:

    5-10 hollowrocks
    5-10 archrocks
    10 kip swing
    5-10 kippping leg raises/T2B

  • Tuliset hartiat Workout

    For time:

    21-15-9

    OHS 50/35
    bar facing burpees
    kipping HSPU

    Timecap 12 min.

  • Hauska ei ole sana ilman numeroa kaksi Workout

    Parin kanssa 3 x 7 AMRAP

    1: 30 T2B + 30 thrusters 30/20 + 30 wall balls
    2: 20 T2B + 20 power snatches 40/30 + 20 wall balls
    3: 10 T2B + 10 C&J 60/40 + 10 wall balls

    Lepää 3 min intervallien välissä. Tulos on yhteenlasketut toistot.

  • Picking points Workout

    Picking points
    *in teams of 3-4

    0:00-07:00
    Machines (2 machines per team)
    07:00-14:00
    Pulling
    14:00-21:00
    Pushing
    21:00-28:00
    Squatting
    28:00-35:00
    Machines (2 machines per team)

    POINTS
    Machines:
    1 calorie = 1 point

    Pulling:
    1 Bar muscle up = 5 points
    1 c2b pull up = 3 points
    1 pull ups = 2 points
    1 ring row = 1 point

    Pushing:
    Strict hand stand push up = 4 points
    Hand release push up = 2 points
    Box push up = 1 point

    Squatting:
    Pistol squat = 3 points
    Air squat = 1 point

    *The goal in this workout is to pick as many points as possible for your team. Count and mark the REPS while working, write the movements down and draw a line after a rep. Point counting in the end of the workout together.
    *In the machine parts 2 people can work at the same time but in other parts one works at a time.
    *You can mix up movements as you like.

  • Power clean & push jerk Strength

    power clean and push jerk
    8 x (1 + 2)

    • add weight until heavy