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

  • Back Squat 4x8 Strength

    Back Squat 4x8 @ 70%

    Stick to the percentages. If you dont know your max, please ask coaches advice on loading.

  • Squats Strength

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

  • EMOM x 20, Power Snatch Strength

    Power snatch

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

  • Front Squat 5RM Strength

    Find your 5 rep max for front squat

  • "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.

  • Hang snatch 1RM Strength

    Find your 1 rep max of the day.

  • Takakyykky 3,3,3,3 Strength

    Takakyykky 3,3,3,3

    nousevilla painoilla

  • 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