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

  • 3-position snatches x 5 Strength

    3-position snatch x 5

  • Zercher Squat 3x3 Strength

    Three heavy sets of three

  • EMOM x 20, Power Snatch Strength

    Power snatch

    5min x5
    5min x3
    5min x1
    5min x5

  • "P.A.I.N" Workout

    Amrap 4
    12/10cal row
    8 Burpee

    Rest 4min

    Amrap 4
    200m run
    15 kbs 24/16kg (eye level)

    • Tulokset kommenttikenttään.

  • Squats Strength

    5 sets:
    7 Front Squat + 13 Back Squat.
    Use a rack if necessary

  • Open workout 18.5 Workout

    WORKOUT 18.5
    Complete as many reps as possible in 7 minutes of:

    3 thrusters
    3 chest-to-bar pull-ups
    6 thrusters
    6 chest-to-bar pull-ups
    9 thrusters
    9 chest-to-bar pull-ups
    12 thrusters
    12 chest-to-bar pull-ups
    15 thrusters
    15 chest-to-bar pull-ups
    18 thrusters
    18 chest-to-bar pull-ups
    This is a timed workout. If you complete the round of 18,
    go on to 21. If you complete 21, go on to 24, etc.

    VARIATIONS
    Rx’d: (Ages 16-54)
    Men use 100 lb.
    Women use 65 lb.

    Scaled: (Ages 16-54)
    Men use 65 lb., perform jumping chin-over-bar pull-ups
    Women use 45 lb., perform jumping chin-over-bar pull-ups

    Teenagers 14-15:
    Boys use 65 lb., perform chin-over-bar pull-ups
    Girls use 45 lb., perform chin-over-bar pull-ups

    Scaled Teenagers 14-15:
    Boys use 45 lb., perform jumping chin-over-bar pull-ups
    Girls use 35 lb., perform jumping chin-over-bar pull-ups

    Masters 55+:
    Men use 65 lb., perform chin-over-bar pull-ups
    Women use 45 lb., perform chin-over-bar pull-ups

    Scaled Masters 55+:
    Men use 45 lb., perform jumping chin-over-bar pull-ups

    Women use 35 lb., perform jumping chin-over-bar pull-ups

  • Skill: Handstand Workout

    Progressions:

    Focus on keeping the body straight and hollow.

    Use the 60 seconds table:
    3 x 10 s
    5 x 10 s
    3 x 25 s
    4 x 25 s
    4 x 35 s
    5 x 35 s
    4 x 45 s
    4 x 60 s
    5 x 60 s

  • Open 20.1 Workout

    10 rounds for time of:
    8 ground-to-overheads
    10 bar-facing burpees
    ♀ 65 lb. ♂ 95 lb.
    Time cap: 15 minutes

    Rx’d (Rx’d Ages 16-54)
    ♀ 65 lb.
    ♂ 95 lb.
    Scaled (Scaled Ages 16-54)
    ♀ 45 lb., may step over bar on burpees
    ♂ 65 lb., may step over bar on burpees
    Teenagers 14-15
    ♀ 45 lb.
    ♂ 65 lb.
    Scaled Teenagers 14-15
    ♀ 35 lb., may step over bar on burpees
    ♂ 45 lb., may step over bar on burpees
    Masters 55+
    ♀ 45 lb.
    ♂ 65 lb.
    Scaled Masters 55+
    ♀ 35 lb., may step over bar on burpees

    *The official weight is in pounds. For your convenience,
    the minimum acceptable weights in kilograms are 43 kg
    (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).

  • Takakyykky 3,3,3,3 Strength

    Takakyykky 3,3,3,3

    nousevilla painoilla

  • 3-position Snatch x 5 Strength

    Pockets, knees, floor x 5