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

  • Hold'n'Repetisson Workout

    1min Kettlebell front rack hold
    1min Bench Dips
    1min Plank
    1min Sit Ups
    1min Rest
    3 Rounds

  • leuka ja kuula Workout

    3 rounds for time:

    30 pull ups
    30 alternate hand KB snatch, 32/24kg

  • Accessory 1 Workout

    Lisätiedot salilla.

  • 3-position snatch Strength

    Find you max of the day for 3-position snatch

    All of the above should be performed as a full squat movement.

  • Open workout 19.2 Workout

    WORKOUT 19.2 RX’D

    Beginning on an 8-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans (weight #1)
    25 toes-to-bars
    50 double-unders
    13 squat cleans (weight #2)

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans (weight #3)

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans (weight #4)

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans (weight #5)

    Stop at 20 minutes.

    Rx’d: (Ages 16-54)
    Men squat clean 135-185-225-275-315 lb. Women squat clean 85-115-145-175-205 lb.

    Teenagers 14-15:
    Boys squat clean 95-115-135-155-185 lb. Girls squat clean 55-75-95-105-115 lb.

    Masters 55+:
    Men squat clean 115-135-155-185-205 lb. Women squat clean 65-85-105-125-145 lb.

    WORKOUT 19.2 SCALED

    Beginning on an 8-minute clock, complete as many reps as possible of:
    25 hanging knee-raises*
    50 single-unders
    15 squat cleans (weight #1)
    25 hanging knee-raises*
    50 single-unders
    13 squat cleans (weight #2)

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee-raises*
    50 single-unders
    11 squat cleans (weight #3)

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee-raises*
    50 single-unders
    9 squat cleans (weight #4)

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee-raises* 50 single-unders
    7 squat cleans (weight #5)

    Stop at 20 minutes.

    Scaled: (Ages 16-54)
    Men squat clean 95-115-135-155-185 lb. Women squat clean 55-75-95-115-135 lb.

    Scaled Teenagers 14-15:
    Boys squat clean 65-85-105-125-145 lb. Girls squat clean 45-65-75-85-95 lb.

    Scaled Masters 55+:
    *Men perform sit-ups, squat clean 65-85-105-125-145 lb. *Women perform sit-ups, squat clean 45-65-75-85-105 lb.

  • C&J complex Strength

    4 sets
    1 PC + 2 push press + 3 push jerks + 4 Split jerks

    max 60% of Split jerk

  • 4 kierrosta 60/40kg Workout

    4 kierrosta 60/40kg

    10 maastaveto
    10 raaka rinnalleveto riipusta
    10 vauhtipunnerrus/työntö

  • Epic Chipper (Test Workout 2) Workout

    For Time;
    10 Box Jumps
    10 Bar MU's
    20 alternating KB snatches 24/16kg
    20 alternating pistols
    30 T2B
    30 OHS 40/30kg
    40 sit ups
    40 power clean 40/30kg
    50 Burpees
    50 Double unders

    Time Cap 25 Mins

  • 14 Min EMOM Workout

    Alternate between
    1. 12m walking front rack KB lunges AHAP
    2. 45 sec plank

  • 3 kierrosta 3 liikettä Workout

    3 kierrosta

    1min max leuanveto tiukkana katkeamaton sarja
    1min max käsilläseisontapunnerrus kippaamalla katkeamaton sarja
    1min max yleisliike
    2min lepo