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

  • SNATCH COMPLEX Strength

    Use 65-70% of 1 RM
    7 x Every 2 min
    snatch pull
    &
    hang power snatch
    &
    squat snatch

    Goal & Intensity
    -Develop the complete snatch by linking the pull, explosive transition, and confident catch into one complex.
    -The load stays moderate (65–70%) to ensure high technical quality on every rep.
    -Fast, sharp lifts in short sets that activate the nervous system without accumulating excessive fatigue. -Each 2-minute window allows focus and solid recovery.
    RPE: 7 — technically challenging, but speed and control remain intact.
    💡 Coach’s Tip
    Stay patient in the snatch pull, let the hips explode from the hang, and commit to a strong catch — keep one consistent rhythm through the complex.
    Why this workout: Complexes integrate the key phases of the snatch, improving timing, bar path, and confidence. Working at moderate percentages allows many quality reps that translate directly to better performance with heavier loads.

  • Zercher 1Rm Strength

    Find your zercher 1RM

  • Weighted pull-up 5x5 Strength

    5x5 of pull-ups with extra weight .

  • backsquat Strength

    Backsquat 3x3, 2x2, 2x1

  • Power clean + hang squat clean Strength

    9x E75s

    power clean + hang squat clean

  • Assault bike tabata Workout

    8 rounds for cal:

    • 20sec ON
    • 10sec OFF

  • Takakyykky 3 x 3 Strength

    Takakyykky 3 x 3
    samoilla painoilla, 2 min. tauot.

  • Power Cleans Strength

    Power Cleans, 4x2 reps, AHAP

  • Takakyykky 3x6 Strength

    Takakyykky 3x6,

    samat painot, lepo 3min

  • Deadlift 4-4-4 Strength

    AHAP, but sets as close to each other as possible. Do NOT "build up" to a 4RM/last set!