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

  • 5.9.2025 CLEAN + SPLIT JERK Strength

    *split jerk to the other side on the next set

    2×2× 1+1@barbell, 1+1@up to 78-83%, 2×2× 1+1@83-86%, jerk-%, rest btw sets 2min

  • Conditioning Workout

    16 x 45s on / 15s off:
    1. DKB DT*
    2. alt. box step down
    3. box jump
    4. erg

    • REST 3MIN -

    16 x 45s on / 15s off:
    1. DDB alt. renegade row @ easy weight
    2. burpee over DBs
    3. MB sit up
    4. MB twist

    @ RPE 3,5-4

    -> DT: 12 deadlift, 9 hang power clean, 6 stoh (tee niin pitkälle/monta kertaa kuin ehdit 45 sekunnissa)

    MB sit up:

    MB twist:

  • 1.9.2025 Snatch ( Strength same ) Strength

    Snatch

    Build to 1RM

    – Build to a 1RM snatch
    – You can start working up doing 3s or 2s then singles as an EMOM and as the load gets heavier, allow yourself more rest time between the lifts. If you miss the same weight 2-times, consider moving down a bit on the weight to get a good lift in before trying again (if you miss 3-times on any given weight, it is time to wrap it up for the day).

  • 3.9.2025 BACK SQUAT Strength

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort, rest btw sets 2-3min, *AMAP = as many reps as possible

  • Back Squat Strength

    Takakyykky 2x5

  • Painonnosto - Keskiviikko Workout

    LÄMMITTELY
    3:00-5:00 min tankopumppailu.
    Sitten 3 kierrosta:
    5 Maastavetoa
    5 Raaka rive polvelta
    5 Etukyykkyä
    5 Työntöä

    Rinnalleveto + Paussityöntö,
    Nousu ykkösmaksimiin 20:00 minuutissa.
    2-3s paussi dipin pohja-asennossa.

    Etukyykky,
    Nousu ykkösmaksimiin 20:00 minuutissa.

    BONUS
    Boxille hypyt istuma-asennosta,
    Yhteensä 12-14 kappaletta, 2-3 sarjoissa.

    Apuliikkeet,
    6 Pystypunnerrusta istuen
    8/8 Bulgarian split kyykky
    8-12 Kulmasoutua käsipainoilla, seisoen.
    8 Jefferson curl

    :30s-:60s lepo liikkeiden välillä. Keskiraskaat painot. Tähtää 3-4 kierrokseen.

  • Partner conditioning Workout

    AMRAP30
    800m run (both run)
    40 pull up (ygig)
    1200m row (ygig)
    40 t2b (ygig)
    120m DKB farmers carry (ygig)

    Rpe 3.5-4

    Huomio treenin rpe. Skaalaukset: pull up - jumping t2b - t2r - leg/knee raises

  • Muscle clean Strength

    3x 3
    -1-2min rest

  • 8 rounds for reps with a partner Workout

    On a 2:00 clock:
    150-m run (ulkona)
    Max thrusters in remaining time (30/42,5 kg)
    – Rest 2:00 between rounds.
    – One partner completes a round, while the other rests; partners perform 4 rounds each.

    Scaled WOD
    8 rounds for reps with a partner:
    On a 2:00 clock:
    100-meter run (2 kierrosta salissa)
    10 thrusters in remaining time
    – One partner completes a round, while the other rests; partners perform 4 rounds each.

  • Snatch Balance Strength

    Every 1:30 x 10:
    1 Snatch Balance
    - Start around 65% and build to a heavy single for the day