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

  • Narrow grip bench press Strength

    5 x 5 narrow grip bench press
    - leave 1-2 reps in the tank
    - rest 3-4 min btw sets

  • Liikepari Workout

    EMOM14
    odd: 4-6 touch and go push jerk
    even: 1-2 rope climb

  • BearBear Complex prog 9 Workout

    Use 85% of haviest on 4.6.

    5 Rounds For time
    Complete 5 Unbroken Sets of this Barbell complex:
    1 Power Clean
    1 Front Squat
    1 Push Press
    1 Back Squat
    1 Push Press
    Rest 2 min between rounds.

    Goal & Intensity:
    - Perform 5 unbroken sets – do not drop the bar between reps.
    - Choose a load that feels challenging but manageable – RPE 8/85%.
    -Strength, technical consistency, and barbell cycling under fatigue.
    -A great opportunity to prep for the re-test coming on August 15th.
    -score is heaviest weight

  • Nurinkurinen Workout

    3 kierrosta laadukkaasti:

    3 wall climbs
    20s wall facing HS hold
    5 eccentric HS downs 5s, aloita joka toisto nousemmalla käsiseisontaan
    10-15 hands on DB push-ups
    15 banded bent over rows

  • E2MOM x6: Front squats Strength

    E2MOM 6 kertaa:

    5 front squats with no stop at top

    70-80% C&J maksimista.

  • Bench Summer prog 1 Strength

    Bench press + Laying Med ball chest pass 9/6 kg

    5 x every 4 min

    65% of 3 RM

    3+5

    Goal & Intensity:
    - With the bench press we're looking to built upper body strength for gymnastics purposes.
    - Train explosive upper body power by combining steady benching with fast, powerful throws.
    - The bench sets should not feel heavy, easy controlled.
    - The throws must be snappy – no lazy passes
    - Throw the ball off your chest like you’re trying to break through a door – aim for max intent.
    - RPE: 7–8

  • Chin-up 3-3-3-3 Strength

    Chin-up grip. AHAP, but sets as close to each other as possible. Do NOT "build up" to the last set!

  • Back Squat + Box Jump prog 2.1 Strength

    Pause Back Squat + box jump
    5 x every 4 min
    3 + 3
    70% + 80% of 3 RM high
    Add 1-3 kg to 2.4.

    Goal & Intensity:
    - Build strength and explosiveness by combining heavy squats with powerful jumps.
    - Execution: 5 rounds, every 5 minutes: 3 pause back squats with 3 sec hold at the bottom (70% of 3RM) and 3 box jumps (30"/24").
    - Progress: Add 1–3 kg compared to your 2.4. session.
    Tip: Focus on solid squat dept and explosive, controlled jumps without rushing.
    RPE: 7

  • Bar Dip Training Workout

    Record any important details or questions.

  • Front squat Strength

    5 x 2 front squat

    • leave 1 rep in the tank
    • rest 3 min between sets