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

  • Chin up chest to bar Strength

    prog 3/4
    5 x every 2 min
    6 reps
    Add weight if you can maintain full range of motion
    Or progress to 10 bodyweight reps

    Build strict pulling strength through progressive overload.
    Maintain a full range of motion as either load or volume increases.
    RPE 7–8: Challenging, but stay away from failure.

    Coach tip

    If 6 reps are solid, add weight. If not, build toward 10 quality bodyweight reps.

  • Bulgarian split squats Strength

    apuliikkeeksi:
    3x8+8

  • 3RM Clean & Jerk Strength

    Find your 3 rep max clean and jerk for the day.

  • Front squat Strength

    60% X 5
    70% X 5
    80% X 3 x 3

  • 3 pos. squat snatch Strength

    8 x every 3 min
    3 pos. snatch
    Built up to a challenging weight
    RPE 7-9

    high hang, knee, start
    ( to squat )
    Compare to 16.5.

    Develop control of the bar path through all pulling positions
    Build consistent timing and acceleration
    RPE 7–9, Challenging, but clean and repeatable
    Coach tip:
    Keep the bar close throughout the lift
    Maintain the same rhythm in every rep

  • Rannikon Sankarit: WOD Samppa Aka Lihamyrsky Workout

    5 kierrosta aikaa vastaan:

    3 MU*
    30 Tuplaa

    TC:10min

    ***skaalauksia:
    Jalat maassa hyppy renkaisiin tai tankoon
    Burpee+pull up
    Leuka/C2B

  • Day 09.3 Strength

    4x5 Front Squat @ 75% of max Front Squat

  • 20.4.2026 Sprint Workout

    For time :

    Row 500/450m
    30 Wallball Shots 20/14p
    20 Bar Over Burpees
    10 Deadlift 80/60kg

    TC 7

  • Snatch pulls 3x2 Strength

    Snatch pulls 3x2 under the knee (use 85-100% of 1RM)

  • OHS 4x4 Strength

    Overhead squat, four set of fours