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

  • Happitaksi Workout

    6x 4 min työtä / 1 min lepoa:

    1. Ski
    2. 12m viivajuoksu
    3. AMRAP 15 wallballs + 10 push-ups

  • Russian dips, 6x3-8 Strength

    Russian dips/assisted russian dips

    3-8 / 3-8 / 3-8 / 3-8 / 3-8 / 3-8, rest 2 min.

  • Amrap 10 Workout

    Amrap 10
    Single arm hang DB/KB clean 6/6
    12 burpees to target
    Single arm DB/KB S2OH 6/6

    After each round do 1 rope climb

    L1: 22.5-20kgs/15kgs
    L2: 25/17.5kgs

  • Power Clean & Push Jerk technique Workout

    Just shortly: practice technique with light/medium weights.

  • WOD Workout

    Every min for 12 minutes
    min 1 - double unders x 30-40 seconds
    min 2 - c2b pull ups x 6-12 reps
    min 3 - db snatches x 10 reps (moderate/heavy)

    rest 3 minutes

    Every min for 12 minutes
    min 1 - rowing @80% effort x 30-40 sec
    min 2 - toes to bars x 6-12 reps
    min 3 - One arm DB OH Lunge walk (5+5)

  • 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.